High Rep Bench Press

At the nba combine it s done with 185 pounds.

High rep bench press. The lifters were split into two groups. As was said in the preceding paragraph as soon as you can complete 15 reps you should up the weight. A sample bench program using ultra high reps this would be a great one for someone who struggles a bit with stability and lockout when benching for low to moderate reps. Train like a bodybuilder.

And when it comes time up the rep ranges and relative intensities how hard a set. Beef up your bench press one rep max by hammering out high intensity 20 rep sets. You may end up doing something like 9 reps take 5 deep breaths 4 more reps take 2 3 deep breaths and then complete your final 2 reps. Some women will curl 5 pound dumbbells for 25 reps in an effort to tone their arms while some guys will bench a ton of weight for only a few reps in an effort to put on muscle and increase strength.

At the nfl combine it s performed with 225 pounds. High frequency high payoff. A high rep group which lifted at 30 50 of their one rep max for 20 25 reps a set and a low rep group which lifted at 75 90 of their one rep max. Due to the complex anatomical structure of the pecs and shoulders i recommend hitting the horizontal press movement pattern from multiple angles and with a range of intensities to maximize both muscle and strength.

The most important thing to do is consistently add weight to the bar while completing your 15 reps. This is a complete four day workout split. Prioritizing frequency over concentrated volume has grown in popularity over the past few years because it works and works well. However to remedy a stalled bench press benching more frequently may be just what the doctor ordered.

If you re looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights. The idea is that high reps help you lose fat and make a muscle more toned.