Posted by J.T. HALL on 11/21/2003, 8:20 am
Board Administrator

BENCH PRESS ROUTINE I By J.T. HALL, AA, BS, CPT NASA KENTUCKY CHAIRMAN nasakentuckystatechairman@yahoo.com Since 1994, I have read so many routines that I lost count. I have tried different bench press (bp) routines, but my max bench press really didn't improve a lot. The main reason that a lot routines doesn't work for another lifter is because of illegal supplements to enhance a certain routine. So, if a drug-free lifter is using a routine designed by a person using illegal supplements, mostly the routine will fail. The drug-free lifter is at a major disadvantage. One of the key issues a drug-free lifter has to deal with is recuperation. A lifter using illegal supplements will be able to recuperate a lot faster than a drug-free lifter. Next time you decide to buy a bench press routine or bench press video, ask yourself was it the routine or the illegal superman bench press shirt or the illegal supplements! My routine will add variation to your bench press workout that will cause the body to adapt by getting stronger naturally. Also, illegal superman bench press shirts or illegal supplements didn't increase my bench press, but time did! So, be patient because good things come to those who wait. 12 WEEK BENCH PRESS ROUTINE 1st week: Raw bench press (comp grip) + pause close grip bench press 2nd week: Pause 5-Board press (comp grip) + pause close grip decline press 3rd week: Raw bench press (comp grip) + pause close grip bp 4th week: Pause 5-Board press (comp grip) + pause close grip incline press 5th week: Cambered bench press + Heavy weighted dips 6th week: Pause 4-Board press + Pause close grip pause 4-board press 7th week: Cambered bench press + Heavy weighted dips 8th week: Pause 4-Board press + Pause close grip pause 4-board press 9th week: Raw Band bench press (comp grip) 10th week: Pause Floor press + close grip rack lockouts 11th week: Raw Band bench press (comp grip) 12th week: Pause Floor press + close grip rack lockouts I. Total of 8-15 sets and bench press once a week II. Pyramid the reps until you work up to at least 3-5 heavy 1-3 reps III. Pick one Tricep exercise: a. decline skullcusher, 4 sets, pyramid reps b. tates press, 4 sets, pryramid reps c. band tricep press down, 4 sets, pyramid reps d. dumbbell tricep extension, 4 sets, pryamid reps IV. Use a different tricep exerecise every workout V. Always listen to your body because recuperation is the key!