The bench press can do more for your upper body that just about anything else. Here's a super simle bench press workout to really blow up your bench.

The bench press can do more for your upper body that just about anything else. Here's a super simle bench press workout to really blow up your bench.

The bench press is one of the best single exercises you can do to increase power and develop musculature in your upper body. The sheer amount of muscle you involve when hoisting big weights on the bar just about guarantees you’ll get something out of it. Just how much depends in large part on the workout you do.

Here are a couple of bench press workouts that take up little time, but will have you blasting through your personal best in no time. You’ll pack on new muscle, and best of all, it will help you get lean too. As with most other exercises, the key to effectiveness is intensity. High intensity equals great results with bench press workouts too, so grab a spotter and head to the bench.

These workouts only take about 15 – 20 minutes, so if you do them about every 5 or 6 days, you should spend an average of about 30 minutes per week to totally blow up your bench. Just remember to add the other two parts of the triangle; sleep and plenty of good nutrition.

Bench Press Workout

This one is a great way to pack on the good kind of mass while stripping off that of the adipose variety.

If you aren’t doing this routine immediately after some other exercises, warm up on the treadmill or bike for about 10 minutes to get the blood flowing. After that, head over to the bench. Do a set of about 15 easy reps first.

sets        reps
1     x     12
4     x     6 (+5lbs x 3)
Okay, the 4 sets of 6 reps have a twist. After the 2nd set, you’ll add 5lbs to the weight you use for each set you do. When you can successfully complete all 4 sets, you increase the weight you use for all sets 5 or 10 lbs, depending on how much weight you’re using. If you’re ending at less than about 315, make a 5lb jump, otherwise use 10lbs.

Here’s another twist to this bench press workout that will ramp up the intensity, and have you lifting more than ever before. For the last 3 sets, as soon as you complete the set, rack the bar and grab a set of dumbbells and crank out 2 or3 more reps, using a spotter to get the last one. Yeah, when you’re done, your chest will be shaking like a long tailed cat in a room full of rocking chairs, or something.

Now, get to it.