Add 15 pounds to your bench press with this workout.
|2a||3/4 Bench Press: Have a partner hold a board or other firm object on your chest as you lower the bar so that it stops three-quarters of the way from the top. (You can also set up the spotter bars in a power rack to do this.) Press from there.||5||4|
|2B||Wide-Grip Cable Row||4||10|
Hold as long as possible
|2||Speed Bench: Use 60% of your estimated one-rep max and explode the weight up as quickly as possible. Rest 45 seconds between sets.||8||3|
|3a||One-Arm Dumbbell Push Press||4||6|
|2a||Dumbbell Bench Press||4||6-8|