Bench press testing
Today I did my bench press 1RM to see where I was at with my dynamic strength. It was higher than I assumed, but not as high as I would have liked considering my bench press isn’t the weakest of the 3 big lifts. For some reason, I always find myself plateauing when it comes to my bench press, and I don’t know if it is my lack of programming for it correctly or if I haven’t worked/strengthened the right muscles to lift more. I am 10 lbs away from my goal (which doesn’t seem like much, but it is a lot when lifting). In the meantime, I probably will tweak some workouts and see where I am again in another 6 weeks with my bench press. Anyone else have a weak area in bench pressing? What have you done to perform higher weights? leave answers in the comment section.
Warm up:
- Incline DB chest press: 4 x 25, 30 lbs
- One arm bentover DB row: 4 x 25 ea. arm, 15 lbs
- DB bentover reverse fly: 4 x 25, 10 lbs
Workout:
- Barbell bench press: 125 lbs – MAX WEIGHT
Superset:
- DB floor press: 6 x 12-15, 60 lbs
- Bentover DB row: 6 x 12-15, 40 lbs
Superset:
- DB flyes: 6 x 12-15, 30 lbs
- One arm DB chest press: 6 x 12-15 ea. arm, 30 lbs
Superset:
- Resistance band pull apart: 6 x 12-15, red band
- Seated DB shoulder press: 6 x 12-15, 40 lbs
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