Bench Press Matrix Chart

How can you increase your bench press set and get bigger arm.

Bench press matrix chart.

The amount you can bench press can be used as a marker of your strength but it s just one part of the picture. The ability to press loads of weight over your chest is the foundation for building the pectorals and other upper body muscles. The average man in his thirties can bench press 90 percent of his body weight. Squat deadlift shoulder press barbell curl front squat bent over row incline bench press hex bar deadlift sumo deadlift hip thrust romanian deadlift military press seated shoulder press close grip bench press ez bar curl barbell shrug lying tricep extension strict curl decline bench press zercher squat pendlay row box squat t bar row preacher.

I train with this. So how can you fix this. It s time to add some plates to the bar and increase your bench press set. These figures are not 100 accurate but it serves as a good guide.

Magnum mg pl13 supine bench press. Calculate your 1 rep max 1rm the muscle strength bench press calculator can be used to work out your approximate 1 rep max bench press. The bench press is one of the most studied and practiced lifts. Enter your max in the box above to generate a personalized strength pyramid routine.

Enter your 1 rep max. Well you say i don t train for them but you re not exactly happy about maxing your bench press at 185 either. I have been using this chart for a year now and has been pretty close when i started back lifting it was 5lbs off with me doing 5x5 sets with 255 now its only 2 3lbs off doing 5x5 with 350 on bench also doing 5x5 sets helped build my max up fast went from maxing 275 starting back to 430 in a year and i m getting ready to increase my sets by. Converging independent arms provide a natural path of motion.

After you generate your bench press pyramid be sure to check out our library of chest workouts or our 16 week muscle building trainer sixpack jacked to supplement the pyramid.