How to Build Bench Press Power

Bench Power Press Routine 

The following workout is a start.  After trying it for a 
while (4-6 weeks), evaluate where you're at, your 
results, and adjust accordingly. 

Two Exercises Only

Barbell Bench Press 
Incline Barbell Press 

Workout
Utilize a one-on-two-off, or a one-on-three-off depending 
on your recovery ability.

Day 1
Bench Press First

2-4 Warm-up Sets 
Four Sets of 2-6 Reps (increase weight each set until 
only 2 reps are performed) 

Incline Press Second

One Warm-up Set 
Four Sets of 2-6 Reps (increase weight each set until 
only 2 reps are performed) 

Day 2
Incline Press First

2-4 Warm-up Sets 
Four Sets of 2-6 Reps (increase weight each set until 
only 2 reps are performed) 

Bench Press Second

One Warm-up Set 
Four Sets of 2-6 Reps (increase weight each set until 
only 2 reps are performed) 

Actual Results From This Program
Start November 1997: Bench Press 135 lbs. for 12 Reps
Finish April 1998: Bench Press 300 lbs. for 3 Reps and 
repped 225 lbs. for 15 Reps (Supplemented with Creatine 
during this time.)

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