Light Medium Heavy Bench Press Routine

In your quest to build stronger bench press strength, you will hit a sticking point at some point. It’s impossible to constantly gain bench press strength – if you could there would be no limit to how strong you can get. It’s inevitable that you will hit plenty of plateaus as you get stronger on the bench. However, there are some things you can do to explode through a plateau and gain more benching strength.

One great way to avoid workout staleness is to make changes to your routine. Of course, when you want to gain bench press strength you will want to keep doing flat and incline presses, but you can switch up the chest exercises you do after them. To make changes to the benching exercises themselves, you can follow a light, medium, heavy bench press routine.

A light medium heavy bench press routine is done by changing the amounts of weight you use and the amount of reps you do per set from workout to workout. If you do this your muscles won’t get too used to always doing the same things and you will also train both the slow and fast twitch muscles fibers of the chest.

When you do the “light” workout of a light, medium, heavy bench routine you will do sets of the bench press for high reps. Of course, you will have to use lighter weights, but this doesn’t mean it will be easy as you still want to go to failure on your sets. In fact, this will likely be the most painful workout of this routine because of the build up of lactic acid. You should shoot for 15 repetitions per set or even higher.

The “medium” workout of a light medium heavy bench press routine will have you doing sets for 8 to 12 reps. During this workout you won’t use heavy or light weights for your level – shoot for something in between.

The “heavy” workout of a light medium heavy bench press routine will have you doing low rep sets on the bench. You should use weights heavy enough to only get 3 to 6 reps per set. This is also the workout where you can try maxing out for one rep.

If you follow a 3 way split routine with a light, medium, heavy setup you should end up benching every 4 or 5 days. Once you get through a full cycle of this routine you will want to go back to the start with a light bench workout. This should give your muscles enough rest to be fully recovered by the time you are ready to bench press again. You may want to do less sets during the high rep workout as these sets can take a lot out of you. The heavy workout can have more bench sets in it. You will want to always try to get stronger on each workout of this routine as well. Once you are able to do more reps with a certain weight, you should try using more weight during your next workout.

Best Bench Press Workout Routines

If you want to get a stronger bench press, it’s a must to train hard and get the right amount of recovery time between bench workouts. There are certain exercises and techniques you should try to further your bench strength increases. With the best bench press workout routines, just about anybody can build strength on this great exercise.

To take advantage of the top bench press workout routines, you need to always try to use a little more weight or do more reps with the same weight without breaking form. It’s important to keep good form because you will train the muscles more efficiently, prevent injuries, and build real strength. The key to making consistent strength gains is to train with high intensity when you bench press. This means that you need to get to a point on a bench set where you can’t get another repetition without assistance. With a spotter, you can go beyond failure with some assisted reps for a really intense set. It will be impossible to make a gain during every single bench workout, but the incremental gains you make from time to time will add up after a while.

The best bench press workout routines won’t do as much for you if you overdo it by doing too many sets and exercises and not giving the muscles enough rest between workouts. Full recovery will be needed between each workout to get optimal strength and size gains. The muscles actually get bigger and stronger during the recovery phase. Not only will you get better gains with full recovery, you will also feel more fresh and fired up to get a good workout in. How many days you should have between bench press workouts depends on how much you do during each workout. For most, this will probably be 4 or 5 days. If you feel any soreness before a chest workout, you should take another day off.

Making changes to the best bench press workout routines will help you make consistent gains. If you constantly do the same amount of sets on the same exercises for the same reps your workouts will grow stale and your gains may slow down or stop. You can try doing incline benches before flat benches for a change or do more dumbbell work. One excellent way to change your routine is to go for different rep ranges during each bench workout. To do this you would set up your weight training routine so that you have a light, medium, and heavy bench press workout. During the light bench workout you would do all of your sets for high reps – between 12 and 20 reps will work well. The next time you do a bench workout you will use medium weights for a medium amount of reps – 8 to 12 will do. The last workout of this cycle will have you going heavy with sets of 3 to 7 reps. You then repeat the cycle. How much weight you use during these workouts depends on your level of strength.

Another great bench press workout routine you can try to give your muscles a kick is the 10 sets of 10 routine. Take the amount of weight you can bench press for 20 reps to failure and do 10 sets of 10 reps with it. This may not sound that tough, but you only get one minute to rest between each set. The first few sets will be quite easy, but the last few will be hard to complete. These 10 sets will be your whole chest workout. This is a routine you just want to do for about 3 weeks to a month before going back to a more normal bench routine.

Working harder and smarter can help you succeed with the top bench press workout routines. You just need to keep at it.

Bench Press Routines

Most guys who weight train want to bench press more weight. It’s the favorite exercise for the majority of people who lift weights. If you’re brand new to weight training, a huge bench won’t happen overnight. It takes time for your muscles to grow. Fortunately, you can build strength and size with the right bench press routines.

Obviously, your bench press routine will be part fo your chest workout routine. Most of the exercises you do for your chest are going to be some form of the bench press. Isolation exercises such as flyes and cable crossovers should be done towards the end of your chest workouts. While the flat barbell bench press should be the main exercise in your chest routine, you also need to hit the chest muscles from various angles for overall muscular development in the pecs. This means that exercises such as incline and decline bench presses should be part of your bench press routine.

Bench pressing with a barbell is certainly the most popular way to perform the exercise. However, you should do some sets of flat and incline benches with dumbbells during your bench press routines. Using dumbbells will allow you to stretch deeper at the bottom of a rep. This could help make you stronger at the point during a bench press rep when you are starting to lift the weight off of your chest. Doing some dumbbell exercises will also activate more small stabilizing muscles to control the weights.

To avoid hitting a plateau in your bench pressing routine, you should make changes regularly. You should always keep flat and incline bench presses in your routine, but you may want to switch around some other exercises. Switch between flat and incline dumbbell bench presses at every other workout. Do the same thing with decline presses and dips. You should also vary your rep ranges. Try setting up a bench press routine where you do high reps on every set during the first workout, medium reps during the next workout, and low reps during the last workout. If you do these things you’ll always keep your body guessing and you won’t be as likely to hit a wall in your progress.

Here is a sample bench press routine.
First workout (15-20 or 12-15 reps on every set)
2-3 sets of bench presses
2-3 sets of incline bench presses
1-2 sets of decline bench presses or dips (switch every other workout)
1-2 sets of flat or incline dumbbell bench presses (switch every other workout)
Second workout (10-15 or 7-12 reps)
2-3 sets of bench presses
2-3 sets of incline presses
2-3 sets of decline presses or dips
2-3 sets of flat or incline dumbbell bench presses
Third workout (5-10 or 3-7 reps)
3-4 sets of bench presses
3-4 sets of incline benches
2-3 sets of decline presses or dips
2-3 sets of flat or incline dumbbell bech presses
Make sure to give yourself enough rest between workouts. This depends on your recovery ability, but 4 or 5 days in between workouts will work for most natural weight trainers.

Of course, that’s just a sample benching routine you could try. You should experiment to find what works best for you. Blast Your Bench and Critical Bench also have some great bench press routines you can try out to increase your benching strength and build bigger chest muscles.