Powerlifting Bench Press Routine

Posted by: Mat

This is a routine that has been working well for me. When you finish with this workout you will feel like you really maximized your training time. You will want to have a training partner for this routine, a good spotter is always nice to have but sometimes it’s a must.

This routine will consist of regular flat bench, close grip bench, wide grip bench, and barbell shoulder presses. You will need to know your max bench for this routine, so if you don’t know your max then I suggest you do a max workout. Remember FORM is the most important element of your workout, try not to worry about the weight, you need to master the proper form so you can stay in the game. You won’t be lifting anything if you tear a muscle or worse. When you do your wide grips or boards you want to make sure you do not bring the bar all the way to your chest, use safeties or a couple of 2×4 boards to keep the bar up off your chest about 3″.

The routine goes something like this.

Bench Press: 5 x 5 at 70% 75% 80% and 85% of your max bench.

Percentage Reps Sets

70% 5 1

75% 5 1

80% 5 1

85% 5 2

Close grip bench (a little less then shoulder width)

70-75% 5 2

Wide grip bench (also known as boards)

75-85% 5-7 2

Shoulder presses (seated or standing)

10-12 2

And that’s it, works for me, I hope you will have some success with it.

Remember train hard, eat alot of good food, and get your sleep.

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