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The Workout Program to Bench Press 10% More Weight: Week I Day I

Add a whopping 10% to your bench press in just six weeks by fighting the urge to "pile it on."

This is week 1, day 1 of the program. For full details, instructions, and more about the program, go to

Exercises marked “A” and “B” are done as a superset—perform one set of A and then go immediately to one set of B before resting.

Week I Day I

1. Bench Press

Sets: 4 Reps: 5

Lie back on a bench and grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar out of the rack and lower it to your sternum. Push your feet into the floor as you press the bar back up. After you’re warmed up, choose a weight that would allow you to do about eight reps but perform only five per set.

TIP: Use the power in your hips to help you press by driving your feet down at the moment the bar touches you and using that tension to help you push it up.

2. Paused Bench Press

Sets: 2 Reps: 2 at 60%

Perform as you did the bench press but pause the bar at your chest for a second. (Count “one one-thousand.”) Squeeze your glutes and try to push your toes through the front of your shoes as you begin to press the weight back up. Use a weight that’s 60% of your max. (If you don’t know your max, guess conservatively.)

3. Dumbbell Flye

Sets: 3 Reps: As many as possible

Lie on a bench with a dumbbell in each hand. Press the weights over your chest and spread your arms with elbows slightly bent as if you’re reaching to give some-one a bear hug. Lower the weights till you feel a stretch in your pecs. Choose a weight that you’re sure allows you 12 reps but perform as many as possible.

4. Inverted Row

Sets: 4 Reps 15

Set a bar in a rack at about hip level and hang from it with your legs extended in front of you. Pull yourself up until your back is fully contracted. Choose an angle that allows you at least 15 reps.

Workout designed by CJ Murphy



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