A bench press workout routine is a systematic training regimen aimed at enhancing strength and neuromuscular performance, primarily targeting the pectoral muscles, triceps, and anterior deltoids. The plan is structured to progress in intensity over weeks or months and outlines specific sets, repetitions, and weights to be lifted. It often employs one-repetition maximum (1-RM) measurements as a benchmark for customization.
Key variables like bar positioning and rest periods between sets also contribute to the routine’s effectiveness. The bench press workout can be structured in various time frames, ranging from short-term microcycles of 7 days to comprehensive annual plans extending up to 12 months. Within this framework, the plan may incorporate various training blocks such as mesocycles lasting 2-6 weeks and macrocycles spanning up to 25 weeks, each designed to achieve particular performance goals.
According to studies, such as a 2015 research by J Padulo from the University e Campus, the bench press is not only a standard measure for upper-limb strength but also has applications in improving bone mass density and as a therapeutic intervention. The purpose of the bench press workout plan is to develop upper body strength and muscle mass, specifically targeting the pectoralis major, anterior deltoids, and triceps. The bench press is a key exercise in powerlifting, with athletes attempting to lift as much weight as possible, often measured in pounds or kilograms. Additionally, the bench press is used as a test of upper-body explosive strength during the NFL combine, with prospective NFL draft picks aiming to perform as many reps of 225 lbs (102 kg) as possible.
There are different variations of the bench press exercise, such as using different grip widths and bench positions, which can affect muscle activity and performance. These variations can be beneficial for competitive athletes as they allow for targeting specific muscle groups and reducing the risk of injury.
Based on a 2017 research study by Atle Hole Saeterbakken from Sogn and Fjordane University College, employing a wide grip during the bench press can enhance the activation of the pectoralis major muscle. At the same time, it reduces the involvement of the anterior deltoid and triceps brachii muscles, offering a more focused exercise for the chest.
Additionally, adjusting the bench position can bias activation in different parts of the pectoralis major, with the inclined position increasing activation of the clavicular portion and the declined position increasing activation of the sternocostal fibers.
The following are the 9 different types of bench press workouts.
- Bench Press Beginner Workout
- Bench Press Pyramid Workout
- Bench Press Strength Workout
- Bench Press Crossfit Workout
- Powerlifting Bench Press Workout
- Bench Press Workout at Home
- Dumbbell Bench Press Workout
- Ohio State Bench Press Workout
- 225 Bench Press Workout Routine
1. Bench Press Beginner Workout
A beginner bench press workout is an exercise routine specifically designed for individuals who are new to bench pressing and want to build strength and improve their technique in this exercise.
To do a beginner bench press workout routine, start with a warm-up set using an empty barbell, then perform 2-3 sets of 8-12 repetitions at a weight that allows you to maintain proper form and complete the sets with moderate difficulty. Gradually increase the weight by 5-10 pounds each week, focusing on maintaining good technique and gradually increasing the number of repetitions or sets as you progress.
This table shows a simple 7-day bench press routine for beginners.
| Day | Beginner bench press workout | Notes |
|---|---|---|
| Monday | Warm-up + Bench Press: 2 sets of 8-12 reps at moderate weight | Increase weight by 5-10 lbs next week if comfortable |
| Tuesday | Rest or Light Cardio | – |
| Wednesday | Warm-up + Incline Bench Press: 3 sets of 8-12 reps at moderate weight | Focus on maintaining good technique |
| Thursday | Rest or Light Cardio | – |
| Friday | Warm-up + Dumbbell Bench Press: 2 sets of 8-12 reps at moderate weight | Optional: Add 1 more set if feeling strong |
| Saturday | Rest or Active Recovery | Stretch and hydrate |
| Sunday | Rest or Active Recovery | Stretch and hydrate |
2. Bench Press Pyramid Workout
A pyramid bench press routine is a targeted workout plan employing the pyramid method, a technique that involves starting with lighter weights and higher reps and systematically progressing to heavier weights with fewer reps. For instance, you might kick off with 3 sets, doing 10 reps at 50% of your one-rep max, followed by 8 reps at 60%, and finishing with 6 reps at 70%. A 2021 research paper by Bruna Daniella de Vasconcelos Costa from the University of Pernambuco corroborates that this pyramid arrangement has particular benefits for enhancing neuromuscular performance among trained individuals.
This graph shows an example of a pyramid bench press routine.
To do a pyramid bench press workout routine, start with a weight that allows you to perform 12 reps, then increase the weight and decrease the reps with each set, aiming for 10 reps, 8 reps, and finally 6 reps. Rest for 2-5 minutes between sets and gradually increase the weight by 5-10 pounds each week for progressive overload and muscle growth.
This chart outlines a basic 7-day bench press regimen.
| Day | Workout Type | Sets x Reps x %1-RM | Rest Between Sets (min) | Progression |
|---|---|---|---|---|
| Monday | Pyramid | 3×10@50% 3×8@60% 3×6@70% | 2-5 | Increase weight by 5-10 lbs next week |
| Tuesday | Rest | |||
| Wednesday | Pyramid | 3×10@50% 3×8@60% 3×6@70% | 2-5 | Increase weight by 5-10 lbs next week |
| Thursday | Rest | |||
| Friday | Pyramid | 3×10@50% 3×8@60% 3×6@70% | 2-5 | Increase weight by 5-10 lbs next week |
| Saturday | Rest | |||
| Sunday | Rest |
3. Bench Press Strength Workout
A bench press strength workout is a routine focused on improving strength in the bench press exercise. It involves performing sets and repetitions with specific percentages of the lifter’s one-rep max (1RM) and gradually increasing the weight over time. The program emphasizes breaking personal records and progressing by adding 5 pounds to the bench press 1RM after each cycle.
To do a bench press strength workout routine, start by calculating 90% of your current bench press 1RM. Begin the workout by performing sets of bench press with percentages ranging from 40% to 95% of your calculated 1RM, aiming to break your personal record in the final set. Progress by adding 5 pounds to your bench press 1RM after each cycle, and incorporate assistance exercises like dumbbell chest press and dumbbell rows to complement your training. This video shows how to do one of the popular bench press strength workouts – the Jim Wendler 531 bench program.
4. Bench Press Crossfit Workout
A bench press CrossFit workout is a training routine that incorporates the bench press exercise into your CrossFit wokrout plan to enhance upper body strength, particularly in the chest, shoulders, and triceps. It typically involves performing multiple sets and repetitions of the bench press at a prescribed weight or percentage of one’s one-rep max (1RM). For example, a bench press CrossFit workout may consist of 5 sets of 5 reps at 75-85% of one’s 1RM, with rest periods between sets.
To do a bench press CrossFit workout routine, start by warming up with mobility exercises, foam rolling, push-ups, and band pull-aparts. Then, move on to the strength work, which may involve performing 5 sets of 5 reps of the bench press at 75-85% of your 1RM, resting between sets. Finally, finish the routine with a Metcon (metabolic conditioning) component, such as 3 rounds for time of bench press reps at 50-60% of your 1RM and pull-ups.
This table displays a simple 7-day CrossFit bench press routine.
| Day | Warm-Up | Strength Work | Metcon |
|---|---|---|---|
| Day 1 | Mobility exercises, stretching, and push-ups | 5 sets of 5 reps at 75-85% 1RM (Bench Press) | 3 rounds for time: Bench Press at 50-60% 1RM and pull-ups |
| Day 2 | Mobility exercises, foam rolling, and band pull-aparts | 5 sets of 3 reps at 80-90% 1RM (Bench Press) | 3 rounds for time: 400m run and 10 push-ups |
| Day 3 | Rest or light stretching | Rest | Rest |
| Day 4 | Stretching, foam rolling, and band pull-aparts | 4 sets of 8 reps at 70-75% 1RM (Bench Press) | 3 rounds for time: Bench Press at 50-60% 1RM and pull-ups |
| Day 5 | Mobility exercises, foam rolling, push-ups, band pull-aparts | 5 sets of 5 reps at 75-85% 1RM (Bench Press) | 3 rounds for time: 400m run and 10 push-ups |
| Day 6 | Rest | Rest | Rest |
| Day 7 | Active Recovery | Rest | Rest |
5. Powerlifting Bench Press Workout
A powerlifting bench press workout is a training routine specifically designed to improve strength and performance in the bench press exercise, one of the three competitive lifts in powerlifting. It typically involves heavy weightlifting and low to moderate repetitions, focusing on building muscle mass and increasing the maximum weight lifted.
A typical powerlifting bench press workout may include three to six working sets of one to five reps per week at 80% of one’s one-rep max, with an RPE (Rate of Perceived Exertion) of 7.5 to 9.5.
To perform a powerlifting bench press workout routine, start by warming up with light weights and gradually increase the weight. Use a grip width that allows for optimal strength and stability, keeping the feet planted firmly on the ground and the buttocks, head, and entire back in contact with the bench. Aim for three to six working sets of one to five reps per week, using an intensity of 80% of your one-rep max and an RPE of 7.5 to 9.5. Increase weight, reps, or sets over time to continue progressing and challenging your muscles. This graph shows the 7-day powerlifting bench press workout.
6. Bench Press Workout at Home
A bench press home workout is a specialized training regimen designed to target the chest, triceps, and shoulder muscles, but it’s adapted for environments that may not have a traditional workout bench. Instead of a standard bench, exercises like floor presses and push-ups can be employed to achieve similar muscle engagement. A typical home-based bench press workout might include 5 sets of 10-12 reps of floor presses or incline push-ups, designed to mimic the set and rep structure of a gym-based bench press routine.
According to a 2017 study by Paul Jansons from Monash University, home-based exercise programs can yield similar long-term clinical outcomes and exercise adherence as gym-based programs. The study also noted that while gym-based exercise might slightly improve mental health outcomes, the difference was not significant.
Incorporating alternative exercises such as dumbbell chest press, pushups, incline dumbbell press, decline dumbbell press, dumbbell fly, bench dips, floor press, standing cable chest press, dumbbell pullover, offset pushups, cable crossover, and chest press machine can diversify your bench press workout at home routine and further target your chest muscles.
The following is the bench press workout at home.
- Monday: Rest
- Tuesday: Floor Press, 3 Sets, 10-12 Reps
- Wednesday: Rest
- Thursday: Incline Push-ups, 4 Sets, 10-12 Reps
- Friday: Rest
- Saturday: Rest
- Sunday: Dumbbell Chest Press, 5 Sets, 10-12 Reps
7. Dumbbell Bench Press Workout
The dumbbell bench press workout is a specialized strength training regimen that focuses on using dumbbells instead of barbells while performing bench press exercises. According to a 2020 study by Tom Erik Solstad from Western Norway University, barbell bench presses showed higher muscle activation in pectoralis major, anterior deltoids, and triceps brachii by 8-81%, whereas dumbbell flyes resulted in higher antagonist biceps brachii activation by 57-86%. Based on these findings, while both exercises can be beneficial, the barbell bench press may offer higher muscle activation overall, making the dumbbell bench press workout a versatile option for targeted strength training.
To perform the dumbbell bench press, lie on a flat bench with dumbbells in each hand, lower the dumbbells towards your chest until your elbows are at a 90-degree angle, and then press them back up to the starting position. Aim for 3 sets of 8-12 reps with a weight that challenges you but allows for proper form. This video shows how to do dumbbell bench press wokrout.
8. Ohio State Bench Press Workout (Buckeye Bench Routine)
The Ohio State bench press workout, also known as the Buckeye Bench Routine, is a program designed to improve bench press strength. It involves starting with a weight that is 20 lbs below your 1RM and performing sets at specific percentages of your working 1RM. For example, the routine may include sets at 70% for 5 reps, 80% for 3 reps, and 90% for 1 rep.
To do the Buckeye Bench Press Workout, start with a weight that is 20 lbs below your 1RM. Each week, add 5 lbs to the weight. Perform sets at specific percentages of your working 1RM, such as 70% for 5 reps, 80% for 3 reps, and 90% for 1 rep. Rest as needed between sets, and aim to increase the number of reps or weights each week.
Below is a table inspired by the
This table shows the Buckeye Bench Press Workout.
| Week | Working 1RM (lbs) | 70% of 1RM (lbs) | Reps | 80% of 1RM (lbs) | Reps | 90% of 1RM (lbs) | Reps |
|---|---|---|---|---|---|---|---|
| 1 | 180 | 126 | 5 | 144 | 3 | 162 | 1 |
| 2 | 185 | 129.5 | 5 | 148 | 3 | 166.5 | 1 |
| 3 | 190 | 133 | 5 | 152 | 3 | 171 | 1 |
| 4 | 195 | 136.5 | 5 | 156 | 3 | 175.5 | 1 |
| 5 | 200 | 140 | 5 | 160 | 3 | 180 | 1 |
| 6 | 205 | 143.5 | 5 | 164 | 3 | 184.5 | 1 |
| 7 | 210 | 147 | 5 | 168 | 3 | 189 | 1 |
| 8 | 215 | 150.5 | 5 | 172 | 3 | 193.5 | 1 |
9. 225 Bench Press Workout Routine
225 bench press workout routine refers to a training program specifically designed to help individuals reach the goal of bench pressing 225 lb (two plates) in a controlled and effective manner. This routine typically involves progressively increasing weight and volume over a period of time.
A 225 bench press workout routine generally involves bench pressing twice a week, starting with an empty bar and gradually adding 2.5 kg (5 lb) each session, aiming to complete 3 sets of 10 reps. After a month or two, the weight is increased to 3 sets of 5 reps and continued progression is achieved by consistently adding weight. The ultimate goal is to build strength and technique to successfully bench press 225 lb.
The following is the 225 bench press workout routine.
Day 1: Chest and Triceps
- Bench Press: 3 sets of 10 reps (Start with an empty bar and add 5 lbs each session)
- Tricep Pushdown: 3 sets of 12 reps
- Dumbbell Fly: 3 sets of 12 reps
Day 2: Back and Biceps
- Pull-ups: 3 sets of 10 reps
- Barbell Rows: 3 sets of 10 reps
- Bicep Curl: 3 sets of 12 reps
Day 4: Legs and Shoulders
- Squats: 3 sets of 10 reps
- Leg Press: 3 sets of 12 reps
- Overhead Press: 3 sets of 10 reps
Day 5: Chest and Triceps (Bench Press Focus)
- Bench Press: 3 sets of 10 reps (Add 5 lbs to the weight you lifted on Day 1)
- Close Grip Bench Press: 3 sets of 12 reps
- Skull Crushers: 3 sets of 12 reps
What are the benefits of a bench press workout plan?
The benefits of the bench press workout plan include targeted muscle activation, adaptability for different skill levels, technique variations for comprehensive upper body training, increased latissimus dorsi activation, minimized shoulder stress, and customizable routines for personalized strength gains.
- Muscle Activation and Strength: According to a 2022 study by Lasse Mausehund, bench press routines stimulate strength gains and hypertrophy in both the elbow extensors and shoulder flexors. Mausehund’s study showed that a decrease in grip width induced larger elbow net joint moments, enhancing the activation of key muscles like the triceps brachii by a significant margin.
- Technique Variations and Muscle Targeting: A 2020 study by David Rodríguez-Ridao revealed that an inclination of 30° in the bench press activates the upper portion of the pectoralis major to its maximal electromyographic (EMG) activity. Rodríguez-Ridao also found that inclinations greater than 45° significantly increase the activation of the anterior deltoid, giving you a more comprehensive upper body workout.
- Adaptability and Special Populations: Frederico Ribeiro Neto’s 2022 study highlighted that both beginner and experienced Paralympic powerlifters can perform the bench press effectively, without significant differences in the trajectory or velocity of the barbell. Neto’s study also revealed a 21.1% higher total load in experienced Paralympic powerlifters compared to beginners, demonstrating the bench press’s adaptability and efficacy for different skill levels.
- Latissimus Dorsi Activation: Alan C Cudlip’s 2022 study found that the arch technique in powerlifting bench presses increased latissimus dorsi mean and peak activation by approximately 13% of maximal voluntary contraction. This activation paired with decreased shoulder loading likely minimizes the time spent in the “sticking region,” where most lift efforts fail.
- Shoulder Safety: Cudlip’s research also showed that the standard technique resulted in integrated shoulder moments that were 8% larger, indicating potentially higher shoulder stress. By contrast, the arch technique may offer a safer option for those concerned about shoulder loading.
- Personalized Workouts: According to Mausehund’s study, wider grip widths may induce greater adaptations of the shoulder horizontal adductors, allowing for tailored strength gains. Neto’s study suggests that the bench press can be customized to suit athletes at different levels of experience, making it a versatile exercise for a range of participants.