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This document provides a detailed workout program designed to increase strength in the bench press through a specific progression chart, workout record sheet, and failure tests to gauge progress.
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How to fill out form bench press program
How to fill out The Bench Press Program
01
Gather all necessary equipment: barbell, weights, bench, and a spotter if needed.
02
Determine your current one-rep max (1RM) or select your starting weight based on your fitness level.
03
Set a workout schedule, deciding how many days per week you will train.
04
Begin with a proper warm-up to prevent injury.
05
Perform the bench press with proper form: feet flat on the ground, back arched slightly, and hands spaced evenly on the bar.
06
Start with 3-5 sets of 5-10 repetitions, increasing the weight gradually as you progress.
07
Incorporate variations such as incline or decline presses for balanced development.
08
Track your progress in weights and repetitions to monitor improvements.
09
Rest adequately between sets and allow time for recovery between workouts.
10
Evaluate your progress and adjust the program as required based on your goals.
Who needs The Bench Press Program?
01
Individuals looking to increase upper body strength.
02
Athletes aiming to improve their performance in sports that require upper body power.
03
Fitness enthusiasts seeking to enhance their overall fitness regime.
04
Beginners wanting to learn proper bench press techniques.
05
Anyone preparing for weightlifting competitions or strength training events.
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What is The Bench Press Program?
The Bench Press Program is a structured strength training program focused on enhancing an individual's bench press performance through specific exercises, techniques, and progression strategies.
Who is required to file The Bench Press Program?
Individuals participating in competitive powerlifting or those seeking to track and improve their bench press performance are typically required to file The Bench Press Program.
How to fill out The Bench Press Program?
To fill out The Bench Press Program, one should provide their current bench press stats, training goals, exercise routine, and any relevant personal information such as age, weight, and experience level.
What is the purpose of The Bench Press Program?
The purpose of The Bench Press Program is to provide a systematic approach to improve bench press strength, monitor progress, and help athletes reach specific lifting goals.
What information must be reported on The Bench Press Program?
The information that must be reported includes current bench press weight, training history, exercise frequency, specific goals, and potentially any injuries or limitations relevant to training.
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