Bench Press & Upper Push

(Week 5, Starter Powerlift Progression)
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Day Overview

This session develops bench press strength with controlled reps at high intensity. Accessory work targets chest, shoulders, and triceps to support pressing power and stability.

Exercises

  • • bench press

    barbell bench press

    Prescribed Sets:

    Perform 4 sets of 4 reps at 85-87% of 1RM with an RPE of 8. Focus on tight setup, controlled descent, and explosive press. Rest 2-3 minutes between sets.

    Working Sets:

    4

  • • 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 8 reps with moderate weight, RPE 7. Emphasize full range of motion and scapular retraction to target upper chest and shoulders.

    Working Sets:

    3

  • • Dips

    Lower and raise your body using parallel bars to work the triceps and chest.

    Prescribed Sets:

    Perform 3 sets of 8 reps at bodyweight or assisted, RPE 7. Focus on controlled movement and triceps activation.

    Working Sets:

    3

  • • Overhead Shoulder Press

    Stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward or sit on a bench with back support. Keep your core engaged and chest up. Press the weights overhead by extending your arms fully, ensuring elbows are slightly in front of the body. Lower the weights back to shoulder level with control, maintaining proper alignment and avoiding arching the lower back. Keep movements smooth and controlled throughout. Use cues like 'press up', 'keep elbows slightly forward', and 'avoid shrugging shoulders' to maintain proper form.

    Prescribed Sets:

    Perform 3 sets of 8 reps at moderate resistance, RPE 7. Strengthen shoulders for pressing stability.

    Working Sets:

    3

  • • cable pushdown

    triceps pushdown with straight bar

    Prescribed Sets:

    Perform 3 sets of 10 reps, RPE 6. Focus on full extension and triceps engagement.

    Working Sets:

    3

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 3 sets of 10 reps with controlled movement, RPE 7. Enhance core stability for pressing and overall strength.

    Working Sets:

    3

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