Bench pressing once a week program

[GavinParkPT]

Here's a bench press program designed to maximize your strength and muscle gains even if you can only bench press once a week. This program focuses on progressive overload, proper recovery, and balanced muscle development.

Weekly Bench Press Program
Warm-Up (10-15 minutes):
Dynamic Stretching: Focus on your chest, shoulders, and triceps.

Light Cardio: 5-10 minutes of light cardio to increase blood flow.

Warm-Up Sets: Perform 2-3 warm-up sets with lighter weights before moving to your working sets.

Workout Routine:
Main Lift: Bench Press

Set 1: 5 reps at 70% of your 1 Rep Max (1RM)

Set 2: 5 reps at 75% of your 1RM

Set 3: 5 reps at 80% of your 1RM

Set 4: 3 reps at 85% of your 1RM

Set 5: 1 rep at 90% of your 1RM

Set 6: As many reps as possible (AMRAP) at 80% of your 1RM

Accessory Exercises:

Incline Dumbbell Press: 3 sets of 8-12 reps

Close-Grip Bench Press: 3 sets of 8-10 reps

Chest Flyes: 3 sets of 12-15 reps

Tricep Dips: 3 sets of 10-12 reps

Supplementary Exercises:

Overhead Press: 3 sets of 8-10 reps

Tricep Pushdowns: 3 sets of 12-15 reps

Face Pulls: 3 sets of 12-15 reps

Core Work: 3 sets of planks, 30-60 seconds each

Cool Down (5-10 minutes):
Static Stretching: Focus on your chest, shoulders, and triceps.

Foam Rolling: To release muscle tension.

Tips for Success:
Progressive Overload: Increase the weight gradually each week to ensure continuous progress.

Nutrition: Ensure you are consuming enough protein and calories to support muscle growth.

Recovery: Get adequate sleep and allow for proper muscle recovery between workouts.

Form: Maintain proper form to prevent injuries and maximize the effectiveness of your workout.

Feel free to tweak the program based on your personal goals and fitness level. Stay consistent, and you'll see great results!