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  1. BarBend
    https://barbend.com/best-bench-press-programs

    The 5 Best Bench Press Programs to Help You Lift More

    • Mark Rippetoe’s Starting Strength is a great introductory strength trainingprogram designed to take advantage of a “young” training age. Being new to lifting usually means a rapid (and borderline un… 展开

    Block Periodization

    A natural next step once newbie gains have been exhausted is to begin dabbling in periodization models. Periodization means that a structure behind set, repetition, and weight selection … 展开

    BarBend
    5/3/1

    Jim Wendler’s 5/3/1 programis a no-frills brute strength program designed around the squat, bench press, deadlift, and overhead press. The major selling point is that it takes the … 展开

    BarBend
    Daily Undulating Periodization

    Daily undulating periodization places frequency at the forefront of your bench presstraining. Many people may benefit from increased frequency to help pack on muscle or impro… 展开

    BarBend
    Concurrent

    Another programming method is the concurrent style of training — where multiple goals are pursued within the same session. Where in strength-orientated programming, yo… 展开

    BarBend
    What is a bench press program?
    A bench press program is a training routine designed to increase an athlete's upper limit strength in the bench press. A typical program will include benching two to four times per week while training the competition bench press and bench press variations. Below you'll find links to the most effective bench programs on Lift Vault.
    liftvault.com
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    目录
    Block Periodization
    5/3/1
    Daily Undulating Periodization
    Concurrent
    What is a bench press program?
     

  1. 9 Best Exercises For A Bench Press Program

    • 1) Flat Bench Press: The original barbell bench press, primarily targeting the chest, shoulders, and triceps, the flat bench is a vital component of strength programs. ...
    • 2) Close Grip Bench Press: ...
    • 3) Incline Bench Press: ...
    • 4) Flat Dumbbell Bench Press: ...
    • 5) Cable Flies: ...
    • 6) Close Grip Push-Ups: ...
    • 7) Explosive Push-Ups: ...
    • 8) Weighted Dips: ...

    The Best Bench Press Program to Build Chest Strength

    www.setforset.com/blogs/news/bench-press-program
    www.setforset.com/blogs/news/bench-press-program
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  2. 其他用户还问了以下问题
    Do you need a bench press program?
    To build strength, gain muscle, you need a bench press program. The right programming style can help you increase your bench press, pack mass onto your pecs, and provide the structure you need to excel in the gym. Here are five of our picks for the types of bench press programs you can use:

    The 5 Best Bench Press Programs to Help You Lift More

    barbend.com
    What is the advanced bench press program?
    All in all, the advanced bench press program is written to serve as a complete training cycle, in which you’ll: Gain skill and proficiency in the bench press. Build muscle in all the necessary places, laying the foundation for long-term gains. End with a peak and max attempt to test your strength or for a competition.

    Advanced Bench Press Program, 3 Days/Week – StrengthLog

    strengthlog.com
    What is a bench press program?
    A bench press program is a training routine designed to increase an athlete's upper limit strength in the bench press. A typical program will include benching two to four times per week while training the competition bench press and bench press variations. Below you'll find links to the most effective bench programs on Lift Vault.

    The 9 Best Bench Press Powerlifting Programs (2024) - Lift Vault

    liftvault.com
    How long is a bench press training program?
    At the advanced stage, this model still applies but on a larger scale: You still have heavy, light, and medium workouts. But now, you also start having heavy, light, and medium weeks. Like in our advanced bench press program. This training program is nine weeks long, with three workouts per week.

    Advanced Bench Press Program, 3 Days/Week – StrengthLog

    strengthlog.com
    How many days a week should I train for a bench press?
    Workout 3 (Friday), Light Note that the weekdays are only examples. Train on whatever days you feel like, as long as you get one or two rest days in between workouts. Just like the intermediate bench press program, this program contains plenty of accessory exercises to improve your bench press.

    Advanced Bench Press Program, 3 Days/Week – StrengthLog

    strengthlog.com
    Do bench press programs increase musculature?
    Here is a list of all the bench press programs currently available in our workout log. These programs are all primarily aimed at increasing your bench press strength. But, since muscle mass is a key factor for long-term strength gains, they will also grow your bench press musculature. Which Bench Press Program Should You Choose?

    10+ Bench Press Programs to Increase Your 1RM Strength

    strengthlog.com
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  3. Lift Vault
    https://liftvault.com/programs/lift-specif…

    The 9 Best Bench Press Powerlifting Programs (2024)

    2024年2月23日 · Find the best bench press programs for powerlifting, from beginner to advanced levels, with free spreadsheets and tips. Learn how to use different periodization methods, RPE, 1RM, and variations to improve your …

  4. StrengthLog
    https://www.strengthlog.com/advanced-ben…

    Advanced Bench Press Program, 3 Days/Week

    2023年4月7日 · Learn how to get stronger in the bench press as an advanced lifter with this nine-week program that uses heavy, medium, and light weights. The program includes accessory exercises to improve your chest, triceps, …

  5. StrengthLog
    https://www.strengthlog.com/bench-press-…

    10+ Bench Press Programs to Increase Your 1RM …

    This is a list of all the bench press programs available in our workout log, primarily aimed at increasing your bench press strength.

  6. The Fitness Phantom
    https://thefitnessphantom.com/12-week-…

    12 Week Bench Press Program to Progress Your 1RM …

    2023年4月25日 · 12 Week Bench Press Program for Strength Gain. In this program, you’ll train your chest twice a week. On your first day, you’ll focus on strength (heavyweight sets), and on the other day, you’ll lift (moderate weight) …

  7. Muscle and Brawn
    https://muscleandbrawn.com/workouts/5…

    5×3 Bench Press Program: Increase Your Strength With …

    2021年8月5日 · Learn how to increase your bench press strength with this 4-day upper/lower split workout. Follow the 5x3 bench press program with auto-regulation, deload weeks, and assistance exercises.

  8. Stack.com
    https://www.stack.com/a/bench-press-pyramid-workout

    The Bench Press Pyramid Workout - stack

  9. BarBend
    https://barbend.com/bench-

    How to Bench Press with Proper Form: The Ultimate …

    2024年8月1日 · Learn how to bench press with proper form and technique from expert tips and video guides. Explore different variations and alternatives of the barbell bench press to...

  10. StrengthLog
    https://www.strengthlog.com/intermediate-b…

    Intermediate Bench Press Program, 2–3 Days/Week

    2022年1月14日 · Learn how to get stronger in the bench press as an intermediate lifter with two or three days of training per week. The program includes heavy, light and medium workouts with tricep exercises and other …

  11. SET FOR SET
    https://www.setforset.com/.../news/benc…

    The Best Bench Press Program to Build Chest Strength

    5 天之前 · Learn how to increase your bench press and chest strength with a structured program that progressively overloads your muscles. Find out the best exercises, tips, and principles to break through plateaus and improve your form.