How To Add 100 Pounds To Your Bench Press

Achieve Pec-tacular Results!

Peak Cycle: 12 Weeks

This is the cycle when you get strong. Use as much weight as possible and push as hard as you can during each rep. Lift explosively, but maintain good form: feet planted on the floor, firm grip, back arched, butt down, chest out, elbows in, shoulder blades retracted. Use a spotter for each major lift. Take as much rest as you need between sets— usually about three to five minutes. If you want, use a bench shirt when doing heavy singles and doubles (not power rack benches), but don’t use the shirt more than once a week.
Trust the peak cycle! As discussed, you will feel incredibly strong and energized because you are lifting heavy weights and not doing much volume. Avoid the temptation of adding high-rep sets to exhaustion. The peak cycle will boost your bench press more than you thought possible. Enjoy the rest and watch your bench press explode!

Example of a 12-week Peak Cycle to Increase Bench Press Performance

Exercise (Sets X Reps) Weight
Week 1
Monday
Bench Presses (bar)
Dumbbell Inclines
Lat Pulls
Seated Rows
5 X 2
3 X 6
3 X 6
3 X 6
Do all exercises to rep failure
Wednesday Squats
Roman Chair Leg Raises
Back Extensions
3 X 5
3 X 10
3 X 10
80 to 100% of 5-rep max
Without weight
Holding weight plate on chest
Friday Bench Presses (bar)
Dips with Weights
Dumbbell Flies
Bent-over Rows
5 X 1
3 X 5
3 X 5
3 X 5
Do all exercises to rep failure
Week 2 Monday Bench Presses (bar)
Dumbbell Inclines
Lat Pulls
Seated Rows
5 X 2
3 X 6
3 X 6
3 X 6
Do all exercises to rep failure
Wednesday Squats
Roman Chair Leg Raises
Back Extensions
3 X 5
3 X 10
3 X 10
80 to 100% of 5-rep max
Without weight
Holding weight plate on chest
Friday Power Rack Bench Presses
OR Bench Presses (bar)
Dips
Dumbbell Flies
Bent-over Rows
Bench Presses (bar)
Single reps to max 3-4 pin settings
5 X 1
3 X 5
3 X 5
3 X 5
3 X 5
Do all exercises to rep failure
Week 3 Repeat week 1 Repeat week 1 Progressively add weight
Week 4 Repeat week 2 Repeat week 2 Progressively add weight
Week 5-12 Repeat weeks 1 & 2 Repeat weeks 1 & 2 Progressively add weight
(alternating) (alternating)

Note: Do power rack bench press single reps to maximum using 3-4 pin placements (depending on the length of your arms). If no power rack is available, substitute 5 sets of 1 rep at maximum weight. Have spotter assist if you can’t complete a rep.

Feel the Power!

Adding 100 pounds to your bench press is only the beginning. You will increase your bench press significantly if you follow this program. Some people will respond almost immediately and bench big weights before finishing the program, while others will have to do repeated load and peak cycles. Stick with it, but don’t stop after you become a big bench presser. Keep going— the sky is the limit!

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