What is the best bench routine?

What is the best bench routine?

Excelling is deceptively difficult, but the bench press has become synonymous with upper body training. One of the first exercises to be incorporated, once you understand how to program the bench press, you'll achieve or break your progress, whatever the goal you're pursuing.

Therefore, we've laid out a bench press programs to help you build bigger, stronger breasts, as well as dive into some of the science behind healthy program design. I'm here.

best bench press program

  • starting strength
  • Block periodization
  • 5/3/1
  • Daily undulating periodization
  • simultaneous

starting strength

Mark Lippeteau's Starting Strength is an excellent introductory strength training program designed to take advantage of the "young" training age. Unfair on the line) means speed of progress. The Starting Strength Program utilizes frequent increases in bar weight to help trainees speed up their "beginner gain" as quickly as possible.


Starting Strength is a full-body, linear training program centered around the barbell. Linear progression can be practiced for a reasonable period of time, but an overarching goal is to move from strength training to strength training easily and without adhering to classic periodization doctrines, which can be a hindrance for new trainees. It's about getting the benefits early. Starting Strength builds total-body strength using two workouts that alternate three days a week.

Workout 1:

  • Squat: 3×5
  • Bench press: 3×5
  • Deadlift: 1×5

Workout 2:

  • Squat: 3×5
  • Press: 3x5
  • Deadlift: 1×5

For example:

Week 1

  • Monday: Workout 1
  • Wednesday: Workout 2
  • Friday: Workout 1

Week 2

  • Monday: Workout 2
  • Wednesday: Workout 1
  • Friday: Workout 2

The beauty of Starting Strength is in its simplicity. Warm up and complete the prescribed set of tasks above. Every time you exercise, add 5 pounds to the bar until you can't do it anymore.


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