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Training Suggestions for a Bench Press Competition:

  1. Pyramid your training program; begin with higher repetitions (10 reps) during the early weeks and pyramid down to lower repetitions (1 -2 reps) as you get closer to competition.
  2. Train the bench press twice a week. Train heavy at the beginning of the week and lighter at the end of the week.  For the lighter workout use 90% of the weight you used early in the week. 

    1. For Example:

      Beginning of the Week                          End of the Week
      Set 1 –  x 10 @ 200lbs.                          Set 1 – x 10 @ 180 lbs.
      Set 2 -  x 8 @ 220 lbs.                           Set 2 – x 8 @ 200 lbs
      Set 3 – x 5 @ 250 lbs.                            Set 3 – x 5 @ 225 lbs.
      Set 4 – x 5 @ 250 lbs.                            Set 4 – x 5 @ 225 lbs.
      Set 5 – x 5 @ 250 lbs.                            Set 5 – x 5 @ 225 lbs.
  3. Train other muscle groups that assist in the bench press.  For example:  Shoulders & Triceps
  4. Train the antagonist (opposing) muscle groups to avoid muscle imbalances.  For example: Upper back, Biceps.  This will help you avoid injury and poor posture.
  5. If you experience a plateau change your workout.  For example: Change the order of exercises in the workout, add some different exercises, use supersets, try adding negative reps or add chains and bands to the bar when you bench press.