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

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 2 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 II

1. Dumbbell Bench Press

Sets: 3 Reps: 15

Lie on a bench with a dumbbell in each hand at shoulder level. Squeeze your pecs as you press the weights above your chest.

2. Dumbbell Overhead Press

Sets: 3 Reps: 15

Stand holding a dumbbell in each hand at shoulder level. Brace your abs and press the weights straight overhead.

3A. Bentover Row

Sets: 3 Reps: 10

Set a barbell on a rack and grasp it with both hands at shoulder width. Take the bar out of the rack and set your feet at shoulder width. Bend your hips back and lower your torso until it’s about parallel to the floor. Row the bar to your belly.

Tip: Keep your lower back arched when you row.

3B. Shrug

Sets: 3 Reps: 10

Straighten your torso to stand upright with the bar hanging at arm’s length. Shrug your shoulders as high as you can.

4. Face-Pull

Sets: 3 Reps: 20

Attach a rope handle to the top pulley of a cable station and hold an end in each hand. Stand back from the machine far enough to feel a stretch on the back of your shoulders and pull the rope to your forehead, flaring your elbows out to the sides.

5A. Tate Press

Sets: 5 Reps: 8

Lie back on a bench with a dumbbell (or kettlebell) in each hand. Press the weights over your chest and flare your elbows out. From there, bend your elbows and lower the weights toward the top of your chest, keeping your elbows pointing out. When they touch your chest, extend your elbows.

5B. Dumbbell Curl

Sets: 5 Reps: 8

Hold a dumbbell in each hand at your side. Curl both dumbbells while keeping your upper arms at your sides. Squeeze your biceps.

Workout Designed by CJ Murphy


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