12 Weeks To A Bigger Bench Press

So, how much do you bench?

Odds are at someone point in every man's life he will be asked this question. While the bench press is not always a great indicator of strength, it is the movement your average person knows best, and a favorite amongst most gym goers.

So now let's take that bench press to a respectable number! Assuming all things related to form are correct, there are a handful of key points to focus on when building a bigger bench press.

Program notes

Bench press reps are cycled as follows:

Weeks 1 & 2 - 3 sets x 6 reps

Weeks 3 & 4 - 3 sets x 5 reps

Weeks 5 & 6 - 3 sets x 4 reps

Week 7 - 3 sets x 3 reps

Weeks 8, 9 & 10 - 3 sets x 2 reps

Week 11 - Complete rest

Week 12 - Test your new one rep max