(Please visit the site to view this video) In this video I demonstrate how to work your way through a bench press pyramid. I highly recommend using a pyramid to increase your bench press max, or your squat max. Luke and I have both found the pyramid ...
In this video I demonstrate how to work your way through a bench press pyramid. I highly recommend using a pyramid to increase your bench press max, or your squat max. Luke and I have both found the pyramid routine to be very effective. You can calculate your 1 rep max HERE, and generate your bench pyramid HERE. After the pyramid, I finished my workout with some supplemental chest exercises. The complete workout list and the video are below:
Bench Press Pyramid Sets: 225x10, 260x8, 300x6, 340x4, 350x3, 370x2 (I only got 1)
Incline DB press: 3 sets to failure (pick a weight you can do about 10-15 reps)
Flat Bench Fly: 3 sets to failure (pick a weight you can do about 10-15 reps)
