Muscle Media

How to Increase Your Bench Press by 50 pounds

Intro

A Few Pointers About the Bench Press in General

The Split

An Overview of the Workout

The Chest Workout Nuts and Bolts

Step 1
Determining Your One-Rep Max

Step 2
Plugging Your 1RM into the Progression Table

Step 3
Recording Your Numbers on the Workout Sheet

Table 1
The Workout

Step 4
The Failure Test

A Few More Words on the Nuts and Bolts

Charts and Tables

The Chest Workout - Nuts and Bolts
By now, you know how to bench properly (if you didn’t know already), you know what split I recommend, and you know my hard and fast rules. It’s now time to figure out your initial workout poundages and how to use the charts included. (Don’t worry, it looks complicated, but it’s not.)

Step 1
Determing your one-rep max (1RM)

Step 2
Plugging your 1RM into the Progression Table

Step 3
Recording your numbers on the Workout Sheet

Step 4
The Failure Test