A friend of mine, not long ago, was stuck for two months at 218 lbs. bodyweight and a 205 lb. bench press. Try as he might, he just couldn’t seem to make any headway with his limit attempt. His training partner, who weighed 30 lbs. less than he, outbenched… Read more
“How You Can Add Up TO 50 Pounds To Your Bench Press IMMEDIATELY By NOT Pyramiding!”
From my very introduction to the Iron Game over 20 years ago, (geez, that makes me sound old!) all of the literature, books, and courses I’ve… Read more
Bench Press Overview
Movement Class: Compound exercise
Workout Importance: A
Primary Target: Chest
Secondary Targets: Front shoulders and triceps
Variations: Dumbbell bench press, dumbbell and barbell incline bench press,… Read more
What is the Best Way to Build a Thick Chest?
The bench press is the king of exercises for building a thick chest. If you don’t have access to a barbell, you can also perform heavy dumbbell bench presses. Whichever exercises you choose, make… Read more
Ted Arcidi’s Bench Press Routine.
This is a 12 week cycle.
- Weeks 1-3: 3 sets x 6 reps
- Weeks 4-6: 3 sets x 5 reps
- Weeks 7-9: 3 sets x 3 reps
- Weeks 10-11: combine sets of 3 and two reps
- Week 12: meet day; open with a bench that you have done for at least