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The Workout Program to Bench Press 10% More Weight: Week II 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 2, 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 II, Day I

1. Bench Press

Sets: 5 Reps: 4

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 six reps per set and do only four.

2. Paused Bench Press

Sets: 2 Reps: 1 at 63%

Perform as you did the bench press but pause the bar at your chest for two seconds. (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 63% of your max. (If you don’t know your max, guess conservatively.)

3. Cable Flye

Sets: 3 Reps: 15

Attach D-handles to the pulleys of two facing cable machines set to shoulder height. Grasp the handles and step forward to put tension on the cables. Press the handles in front of you and then open your arms until you feel a stretch in your pecs. Squeeze your pecs as you draw your arms back in front of you.

4. One-Arm Dumbbell Row

Sets: 4 Reps: 15 (each side)

Hold a dumbbell in one hand and rest the opposite arm and knee on a bench. Pull the weight up to the outside of your hip and lower it until you feel a stretch in your lat.

Workout Designed by CJ Murphy 



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