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Bench Press Specialization (8wk)
Bring up your bench with 4x/week pressing frequency. Heavy singles, volume work, close-grip, and speed.
8 weeks 4 days/week 14 exercises 76 clones Advanced
Author's Note
I ran this when my bench was stuck at 225. Hit 265 by week 8.
Program Structure
T1
Bench Press
Work up to heavy triples
5 × 3 85%
T2
Close-Grip Bench Press
Tricep lockout strength
3 × 6 70%
ACC
Dumbbell Row
4 × 10