Add 15 pounds to your bench press with this workout.
|2a||1/2 Bench Press: Have a partner hold a board or other firm object on your chest as you lower the bar so that it stops at the halfway point. (You can also set up the spotter bars in a power rack to do this.) Press from there.||4||5|
|2b||Wide-Grip Cable Row||4||10|
|3||Plank||3||Hold as long as possible|
|2||Speed Bench: Use 55% of your estimated one-rep max and explode the weight up as quickly as possible. Rest 45 seconds between sets.||8||3|
|3a||Barbell Overhead Press||3||6|
|2a||Close-Grip Incline Bench Press||4||6|