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The bench press represents the pinnacle of upper-body pushing strength. It’s part of the big three lifts alongside the squat and deadlift. Making it part of your lifting program should be a priority if you want to develop and grow.
When developing your bench press, it’s not as simple as just laying down on the bench and pressing. Maybe you’ll get away with it as a beginner but not at an advanced level. High-level bench press performance requires quality programming, proper accessory exercises, and an understanding of how to implement the fundamental training principles.
If you want to work your way up the bench press standards, this is the article for you. Our nine-week advanced bench press program is designed to improve your performance in no time.
Best Bench Press Program – Advanced Level
Our 9-week advanced bench press program uses three workouts per week. It implements the main resistance training principles by correctly changing the training volume and lifting intensity.
- Day 1 — Heavy Session At 70%–90% Of Your 1RM.
- Day 2 — Rest/Active Rest.
- Day 3 — Medium Session At 60%–80% Of Your 1RM.
- Day 4 — Rest/Active Rest.
- Day 5 — Light Session At 50%–70% Of Your 1RM.
- Day 6 — Rest/Active Rest.
- Day 7 — Rest/Active Rest.
Week five will be a mini-deload week, meaning you’ll lower the training volume and intensity slightly.
Advanced Bench Press Program
Our advanced bench press program is nine weeks long, using three workouts per week. You’ll perform one heavy day, one medium day, and one light day. Each day will have accessory exercises to develop your secondary movers and improve potential weak points.
We’ve used an advanced principle of progressive overload throughout our program. The training volume changes in waves while the peak percentage of your one repetition maximum (1RM) progressively increases.
You’ll perform two phases of progressive overload, each lasting four weeks. Week five will be a mini-deload week where you’ll decrease the training volume and intensity.
You’ll perform a full deload week once the nine-week program is finished. This means you’ll spend the week using a light training intensity with decreased volume. Following this, you’ll start the next program at a slightly higher 1RM.
Here is an example of what the program may look like:
- Monday — Heavy.
- Tuesday — Rest/Active Rest.
- Wednesday — Medium.
- Thursday — Rest/Active Rest.
- Friday — Light.
- Saturday — Rest/Active Rest.
- Sunday — Rest/Active Rest.
These days are changeable as long as you ensure at least 48 hours of rest in between.
Use the table below to find your bench press intensity and volume for each week. These are based partly on the suggested loading recommendation ranges. However, there will be some crossover between each day.
Ensure the heavy day in week nine is your testing day. This should be performed at the end of the week after your tapering phase.
Your accessory exercises are based on your rating of perceived exertion or RPE. This is a subjective measurement to gauge how hard you’re working from 1–10. One means no effort at all while 10 is your maximal effort.
Use the suggested volume and loading recommendations while sticking to the stated RPE.
| Week | Training Intensity And Volume (Heavy Day) | Training Intensity And Volume (Medium Day) | Training Intensity And Volume (Light Day) |
|---|---|---|---|
| 1 | 2 sets of 3–5 reps at 70% of your 1RM | 2 sets of 6–8 reps at 60% of your 1RM | 2 sets of 10–12 reps at 50% of your 1RM |
| 2 | 3 sets of 3–5 reps 75% of your 1RM | 3 sets of 6–8 reps at 65% of your 1RM | 3 sets of 10–12 reps at 55% of your 1RM |
| 3 | 4 sets of 1–3 reps at 80% of your 1RM | 4 sets of 4–6 reps at 70% of your 1RM | 4 sets of 8–10 reps at 60% of your 1RM |
| 4 | 5 sets of 1–3 reps at 85% of your 1RM | 5 sets of 4–6 reps at 75% of your 1RM | 5 sets of 8–10 reps at 65% of your 1RM |
| 5 — Mini Deload Week | 2 sets of 1–3 reps at 70% of your 1RM | 2 sets of 4–6 reps at 60% of your 1RM | 2 sets of 8–10 reps at 50% of your 1RM |
| 6 | 3 sets of 3–5 reps at 80% of your 1RM | 3 sets of 6–8 reps at 70% of your 1RM | 3 sets of 10–12 reps at 60% of your 1RM |
| 7 | 4 sets of 3–5 reps at 85% of your 1RM | 4 sets of 6–8 reps at 75% of your 1RM | 4 sets of 10–12 reps at 65% of your 1RM |
| 8 | 5 sets of 1–3 reps at 90% of your 1RM | 5 sets of 4–6 reps at 80% of your 1RM | 5 sets of 8–10 reps at 70% of your 1RM |
| 9 — End of Peaking phase + 1RM Attempt | build up + test at 100% of your 1RM | 2 sets of 1–3 reps at 80% of your 1RM | 2 sets of 1–3 reps at 70% of your 1RM |
Day 1: Heavy Training Day
Day one is dedicated to heavy training with an intensity close to your 1RM to develop your maximal strength. Perform the bench press at 70%–90% of your 1RM and use 2–5 sets of 1–5 repetitions depending on the training week.
Your heavy day is split into four exercises. It starts with the main bench press exercise followed by three accessory moves: the dumbbell chest fly, barbell lying triceps extension, and dumbbell row.
The main muscles worked are the pectoralis major (chest), triceps brachii, and latissimus dorsi. The triceps brachii are the primary movers during the lockout phases of the bench press as you extend your elbows. The latissimus dorsi help stabilize your shoulders to control the barbell position.
| Exercise | Sets | Reps | Intensity | Rest (between sets) |
|---|---|---|---|---|
| Bench Press | 2–5 | 1–5 | 70%–90% of your 1RM | 2–3 minutes |
| Dumbbell Chest Fly | 5 | 5 | RPE 8–9 | 2–3 minutes |
| Barbell Lying Triceps Extension | 5 | 5 | RPE 8–9 | 2–3 minutes |
| Dumbbell Row | 5 | 5 | RPE 8–9 | 2–3 minutes |
Day 2: Medium Training Day
Day two is a dedicated medium training day to develop balanced muscle growth using a moderate training intensity. This is an important factor for maximal strength development.
Perform the bench press at 60%–80% of your 1RM and use 2–5 sets of 4–8 repetitions, depending on the week.
Your accessory exercises are the incline dumbbell press, lat pulldown, and triceps pushdown.
The main muscles worked during this session are your clavicular heads (upper chest), latissimus dorsi, and triceps brachii.
| Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Bench Press | 2–5 | 4–8 | 60%–80% of your 1RM | 60–90 seconds |
| Incline Dumbbell Press | 3–4 | 8–10 | RPE 7–8 | 60–90 seconds |
| Lat Pulldown | 3–4 | 8–10 | RPE 7–8 | 60–90 seconds |
| Triceps Pushdown | 3–4 | 8–10 | RPE 7–8 | 60–90 seconds |
Day 3: Light Training Day
Day three is a dedicated light training day to work on muscular endurance and promote recovery. Perform the bench press at 50%–70% of your 1RM. You’ll use 2–5 sets of 8–12 repetitions depending on the training week.
Your light training day will use the same exercises as your heavy training day. However, you’ll perform each at a lower intensity and higher volume.
Alongside the muscles discussed above, the accessory exercises work your anterior deltoids (front shoulders), trapezius, and rear shoulder muscles. Your anterior deltoids flex the shoulders and help with stability. Your traps and rear shoulders ensure proper posture when pressing.
| Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Bench Press | 2–5 | 8–12 | 50%–70% of your 1RM | 60–90 seconds |
| Dumbbell Chest Fly | 3–4 | 12–15 | RPE 6–7 | 60–90 seconds |
| Barbell Lying Triceps Extension | 3–4 | 12–15 | RPE 6–7 | 60–90 seconds |
| Dumbbell Row | 3–4 | 12–15 | RPE 6–7 | 60–90 seconds |
How To Increase Your Bench Press Strength At The Advanced Level
It’s important to consider the different aspects of performance at an advanced level. These are our top five areas to focus on when implementing the best bench press program.
- Use Progressive Overload — Progressive overload refers to the intentional manipulation of the main training variables to promote the body’s adaptive responses. This bench press program changes the training volume and intensity allowing progressive overload. This should be prioritized when improving muscular strength and growth are the main goals.
- Pick The Right Accessory Exercises — Improving your bench press program isn’t just about using the main bench press movement. Accessory exercises can work on weak points to promote well-rounded development.
- Improve Your Bench Press Technique — The correct bench press technique cues ensure proper muscle activation to improve movement efficiency and enhance force transfer. Using proper form also reduces injury risk, which can slow down progress.
- Prioritize Rest And Recovery — Getting enough rest and recovery allows your muscles and energy levels to rebuild and recover. Use the stated rest periods above to maximize your advanced bench press performance.
- Warm-Up Properly — Using a specific warm-up before bench pressing increases muscle temperature, loosens joints, and promotes increased blood flow. Each improves performance and reduces injury risk. Perform a small bout of aerobic exercise followed by specific dynamic stretches and warm-up sets.
Benefits Of Our Bench Press Program
Follow the technique cues and training principles above to enjoy some of the many well-known bench press benefits.
Improved Upper-Body Strength
Muscular strength refers to the ability of the muscle or muscles to overcome the resistance placed on them. This is mainly determined by muscle size and movement efficiency.
To build upper-body strength, you need a suitable training stimulus. Of this, training intensity (difficulty of exercise) is the main determinant for trained adults. It stimulates the muscle fibers to adapt and become stronger.
Our bench press program uses progressive overload to change the training intensity. We’ve used heavy, medium, and low training intensity days throughout each week. This is designed to provide a suitable training intensity while limiting the chances of fatigue and overtraining.
Enhanced Upper-Body Muscle Growth
Muscle growth, also known as muscular hypertrophy, occurs through an increase in muscle fiber size. This is primarily determined by an adequate dietary intake (mainly protein) and training stimulus.
In the case of muscle growth, training volume (amount of work performed) is the main determinant. Studies have shown that higher training volumes lead to more muscle growth. As part of this, a balance needs to be made between performing enough volume and managing fatigue.
We’ve increased the training volume throughout our bench press program as the intensity decreases. This provides sufficient training volume for muscle growth to occur.
Increased Joint Stability And Bone Strength
When lifting a heavy load, your joints work hard to provide stability. This ensures an efficient movement pattern and reduces the potential injury risk. Using a higher training load provides an excellent way to develop this.
Furthermore, working against resistance forces your body to deal with added weight. This increased pressure allows your bones to create more bone mass to adapt to the stimulus.
Having stronger bones is vital for good health. This is especially important as you get older to prevent injury through common falls.
Our bench press program provides enough intensity and volume for these adaptations to occur.
Conclusion
When it comes to the push-up vs. the bench press, the bench press has cemented itself as a vital exercise. It should form the backbone of any high-quality training program.
Our nine-week bench press program correctly implemented the fundamentals of resistance training. Using it correctly offers a scientifically proven way to increase your performance.
Give our bench press program a go and watch your numbers increase before your eyes! If you get a personal record to be proud of, let us know all about it!
Frequently Asked Questions
Change the training volume and intensity to promote the body’s beneficial adaptations. Furthermore, allow sufficient rest, program accessory exercises, and use the correct technique.
An advanced bench press would be pressing a weight equal to or over 1.75 times your body weight. This would include a normal barbell weighing 44 pounds. This standard is according to the Strength Level website.
Technically, you can bench press every day if you wish. However, this wouldn’t be optimal for performance and recovery. Allow at least 48 hours between sessions to maximize your adaptations and performance.
The bench press is an effective compound exercise to build upper-body strength and power. The compound nature also means it works well as part of a hypertrophy program to promote increased training volume.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
