{"id":180160,"date":"2023-01-20T23:14:30","date_gmt":"2023-01-21T04:14:30","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=180160"},"modified":"2023-07-25T14:38:38","modified_gmt":"2023-07-25T19:38:38","slug":"bench-press-workout","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/bench-press-workout\/","title":{"rendered":"The Ultimate Bench Press Workout to Increase Strength and Muscle"},"content":{"rendered":"

The ever-popular bench press<\/a> has built its reputation over the last few decades as a rite of passage, a trial by fire, and a founding member of the powerlifting “big three.” This exercise is all that, and more. The bench press is so popular that it even has its own day of the week \u2014 “International bench day” has become synonymous with Monday in many gyms.<\/p>\n\n\n\n

The bench press is a go-to exercise when you\u2019re looking to increase the size and strength of your chest<\/a>, shoulders, and triceps<\/a>. The stability of the bench and the fixed range of motion of the barbell<\/a> allows you to use more weight. And moving more weight means building more size and strength.<\/p>\n\n\n\n

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Credit: YAKOBCHUK VIACHESLAV \/ Shutterstock<\/figcaption><\/figure>\n\n\n\n

If you\u2019re looking for a standalone bench-focused workout to increase strength and muscle in your upper body<\/a>, you have come to the right place. Let\u2019s dive in below.<\/p>\n\n\n\n

Best Bench Press Workout For Muscle and Strength<\/h3>\n\n\n\n

To gain absolute strength<\/a>, you must focus on moving heavier weights, working around 85-90% of your one-repetition maximum. (1<\/a>) The cluster set technique will give you all you can handle in this regard \u2014 performing multiple “mini-sets” of low repetitions with heavy weights to accumulate significant volume. This helps set the table for more muscle because a stronger muscle has the potential for more size. After the heavy work, two different supersets<\/a> concentrate on exercises that efficiently increase your chest size and strength.<\/p>\n\n\n\n

The Size and Strength Routine<\/h2>\n\n\n\n

Perform this workout once weekly as part of your upper\/lower body split<\/a>. To progress with the first exercise, start at three complete cluster sets, do four the next week, and then five. When you\u2019re able to do five cluster sets, add weight. The other three bench exercises start at the lower end of the rep range and add one repetition each week. When you have reached the upper range, increase the weight by five to 10 pounds and start the process again.<\/p>\n\n\n\n

Bench Press Cluster Set<\/h3>\n\n\n\n

The flat barbell bench press<\/a> should be a staple in your routine and your go-to for more size and strength whenever you want to move the most weight. This benching variation focuses equally on your upper and lower chest<\/a> for better overall muscle development.<\/p>\n\n\n\n

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Cluster Sets for Bench (FULL CHEST WORKOUT)<\/div><\/div>
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