The bench press is the ultimate test of upper body strength — and building a bigger press requires more than just pushing heavy weight. This planner is designed to systematically increase your bench press max by combining foundational barbell work, explosive speed sets, and advanced overload techniques. Each phase is strategically designed to improve bar control, increase lockout strength, and develop the triceps, shoulders, and upper back — all critical to pressing big numbers.

What This Planner Includes:

Structured progression from beginner to advanced max-strength protocols

Volume, speed, and max-effort training tailored to improve 1RM performance

Bench press variations to break through sticking points and plateaus

Accessory work for shoulders, triceps, and upper back to support heavy pressing

Techniques like pause reps, bands/chains, and explosive effort work to accelerate strength gains

Ideal for strength athletes, powerlifters, and anyone looking to build a bigger, stronger bench