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

1. Close-Grip Incline Press

Sets: 4 Reps: 12

Set an adjustable bench to a 30- to 45-degree angle and set up as you would to bench press. Grasp the bar with hands just inside shoulder width. Lower the bar to your upper chest and press.

2A. Lateral Raise

Sets: 3 Reps: 12

Hold a dumbbell in each hand at your side. Raise the weights up and out 90 degrees, keeping your elbows straight.

2B. Dumbbell Overhead Press

Sets: 3 Reps: 12

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

3. Lat Pulldown

Sets: 4 Reps: 12 

Use a lat-pulldown station, reach up, and grasp the handle outside shoulder width. Pull it to your collarbone.

4A. Tate Press

Sets: 6 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

4B. Dumbbell Curl

Sets: 6 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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