Bench Press Focus
(Week 3, Starter Powerlift Progression)Day Overview
This day emphasizes the bench press to develop upper body pressing strength. The main lift is performed at moderate to high intensity, supported by accessory exercises targeting chest, shoulders, and triceps for balanced development and weak point reinforcement.
Exercises
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• bench press
barbell bench press
Prescribed Sets:
Perform 4 sets of 3-5 reps at 80-85% of your 1RM with an RPE of 8-9, focusing on controlled descent and explosive press. Rest 2-3 minutes between sets to maximize strength output. This exercise is chosen for its direct transfer to bench press strength gains.
Working Sets:
4
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• Incline Dumbbell Press
Begin by setting an incline bench to approximately 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting on your thighs. Use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench. Position the dumbbells at chest level with palms facing forward. Keep your feet flat on the floor and maintain a neutral spine. Press the dumbbells upward by extending your elbows until your arms are fully extended but not locked out. Slowly lower the dumbbells back to the starting position, controlling the movement. Focus on squeezing the chest muscles during the press and maintaining proper form throughout to avoid shoulder strain.
Prescribed Sets:
Perform 3 sets of 6-8 reps with an RPE of 7-8, emphasizing controlled movement and full range of motion to target upper chest and shoulders. Rest 90 seconds between sets to promote hypertrophy and stability.
Working Sets:
3
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• Assisted Dips
Stand on the assisted dip machine and grip the handles with your palms facing inward. Step onto the foot platform to support your body weight, reducing the load. Keep your torso upright and elbows close to your sides. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Push through your palms to extend your elbows and return to the starting position. Maintain a controlled movement throughout, keeping your core engaged and avoiding excessive swinging or leaning forward.
Prescribed Sets:
Perform 3 sets of 8-10 reps at an RPE of 7, focusing on leaning slightly forward to emphasize chest activation. Rest 90 seconds between sets to support triceps and chest development.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 7, maintaining a tight core and controlled movement to strengthen the anterior chain and improve stability for pressing.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 10-12 reps at an RPE of 6-7, focusing on glute and lower back engagement to support overall posterior chain strength.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 30-45 seconds per set with an RPE of 6, emphasizing core stability to enhance pressing and overall strength.
Working Sets:
3