This bench press workout includes 1 warm-up set and 7 working sets, where the last set is the one with the heaviest weight possible. This is a powerlifting bench press routine where you test your strength with the last set.

Keep in mind that this routine is not for beginners. First, you need to learn the proper form for bench press. You will find 2 additional videos on bench press form explained by 2 international EU and world powerlifting champions. After you learn the proper form, you will need a few months before you start building strength with this bench press routine. If you can bench press 100kg, this workout is definitely for you.

Also, keep in mind that this routine should be performed not more than once in 15 days.

Here, our GymZilla athlete finished the workout with 200kg, but of course, you should do it with the weights you think you can do 1 rep with the help of a spotter. For example, if 1 you did 1 rep with 100kg 15 days ago, this time try 105/110 kg. Every time you try this workout, you should lift heavier in the last set compared to the last time, even if it is only for 3 to 5 kg more.

This workout lasts around 1 hour because of longer rests.

BENEFITS OF BENCH PRESSING

Now, let us talk more about the benefits of bench pressing in a powerlifting style and setting personal records. The bench press is a fundamental and highly effective exercise in powerlifting, and incorporating it into your workout routine in a powerlifting style can offer numerous benefits. Here are several reasons why the bench press is considered a valuable exercise in powerlifting:

1. Strength Development: The bench press targets multiple muscle groups, including the chest, shoulders, and triceps. Performing the bench press in a powerlifting style, with a focus on heavy weights and low repetitions, helps to stimulate maximum strength development in these key upper body muscles.

2. Full-Body Engagement: While the bench press primarily targets the upper body, it also engages various stabilizing muscles throughout the body. This full-body engagement contributes to overall strength development and enhances your ability to lift heavier weights.

3. Neuromuscular Adaptations: Powerlifting-style training, characterized by lower rep ranges and higher weights, promotes neuromuscular adaptations. This means that your nervous system becomes more efficient at recruiting and coordinating muscle fibers, leading to increased strength gains.

4. Muscle Hypertrophy: While powerlifting-style training is often associated with strength development, it can also contribute to muscle hypertrophy. The bench press, when performed with proper form and a challenging weight, stimulates muscle growth in the chest, shoulders, and triceps.

5. Joint Stability and Health: Proper bench press form, including controlled descent and a stable arch in the lower back, helps strengthen the joints and promote joint stability. This can be particularly beneficial for overall joint health, reducing the risk of injuries in the long run.

6. Measurable Progress: Powerlifting training often involves working with specific percentages of your one-repetition maximum (1RM). This allows for precise programming and enables you to track and measure your progress over time. Achieving new personal records in the bench press can be highly motivating and satisfying.

7. Competitive Edge: For powerlifters, a strong bench press can provide a competitive edge in competitions. Improving your bench press strength contributes to a higher total in the three main lifts, increasing your chances of success in powerlifting events.

Incorporating the bench press into your powerlifting-style training regimen can lead to well-rounded upper-body strength, improved muscle development, and enhanced performance in powerlifting competitions. Remember to prioritize proper form, gradually increase weights, and incorporate adequate rest and recovery to maximize the benefits of your bench press workouts.