If you are only hitting bench press or chest for that matter once a week, try this workout! Jake Hutton and Steve Cook take you through a massive 45 minute bench press day.
Whether you’re training for a triathlon or have a schedule that only allows you to train for a limited time each day, you need to adapt your workouts. For us, we are going to focus on hitting and burning out one body part per day since we are going to be training our full-body for endurance during our triathlete training.
For this chest/bench press workout, we will hit every aspect of bench press from power, speed, and hypertrophy.
Lift 1
Triset
(2:40) a. BB Drop Catches, 3×6
(3:12) b. Drop Plate Catches, 3×6
(3:29) c. DB Row Drop Catch, 3×6
Lift 2
(4:10) Band Resisted Speed Bench, 5×3
Lift 3
Superset
(5:10) a. Bench Press, 3×8/6/4
(5:58) b. Band Pull-Aparts, 3×8/6/4
Lift 4
Superset
(7:15) a. 3-Board Bench Press, 3×3
(7:53) b. DB External Rotations Off Knee, 3×10
Lift 5
(8:47) Incline DB Bench, 2×10
Lift 6
(9:50) Weighted Dips, 2×10
Lift 7
(10:25) Decline Press, 2×10
Lift 8
(10:52) High to Low Cable Flies, 2×15
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