Bench Press Programs

Want to press more weight? 🏋️‍♂️ Here’s a bench press hack that builds serious lockout power: use bands + a block at the same time. 🔹 Block → Limits your range of motion so you focus on the top end of the press (where most lifters fail). This targets your triceps—the muscles responsible for finishing the lift. 🔹 Bands → Add progressive tension, meaning the higher you press, the harder it gets. This overloads the exact spot where you need more strength to finish strong. 💥 Together = double the impact. You’ll train your body to blast through sticking points, build tricep strength, and develop the explosive lockout you need to smash PRs. Train smarter, not just heavier. 🚀

Record Puppy-Pull #dogsled #gymdog

Strength training > cardio for fat loss

🏈 NFL Kickoff = Bench Press Challenge! The season’s here, and while I’m dreaming of Super Bowl strength, my stamina’s still in preseason form 😂💪 Let’s chase those pro-level gains together — follow for bench press tips to push your max higher every week! #NFLKickoff #BenchPressChallenge

How to set up your deadlift like a pro 🏋️‍♂️ 1️⃣ Feet under the bar (cut them in half when you look down) 2️⃣ Hands set tight to your torso—too wide/close = weak pull 3️⃣ Big breath with hips high → brace strong 4️⃣ Sit the hips, pulse into position 1–3x 5️⃣ Pull with everything you’ve got 6️⃣ Exhale with authority (grunt optional 😅) Master the setup → lift more weight → stay safe. 💪 #DeadliftTips #StrengthTraining

Forget ocean waves or rain sounds.. nothing is more relaxing than the clank of plates and a good deadlift grunt 🎧💪🏼 #deadlift #asmr #gymasmr

Bench press form isn’t one-size-fits-all—but there are key rules that unlock your true pressing power 💪 ✅ Grip: Squeeze the bar as hard as possible for max stability. ✅ Upper body tension: Lats tight, chest up, elbows tucked to protect shoulders & pecs while driving with triceps. ✅ Eccentric phase: Lower the bar under control in a straight line to the chest. ✅ Concentric phase: Explode back up in that same straight path, letting your triceps do the heavy lifting. A proper bar path = stronger lifts & healthier joints. World-class benchers all show two things: a strong chest-up position + a straight-line press powered by the triceps. Master these basics and your bench will skyrocket 🔥

One of my go-to workouts for building real athletic power 💥 Snatches ➡️ Deadlifts ➡️ Step Ups ➡️ Good Mornings ➡️ Ab Rollouts. Explosive + strong + stable = game ready. 🏋️⚡️

You don’t have to be an Olympic lifter to benefit from the snatch 💥 Even if your technique isn’t perfect, the key athletic benefit comes from the violent upward force you create on the bar. That explosive triple extension (hips, knees, ankles) trains your body to produce power fast—something every athlete needs. Catching it deep in the squat is great, but even if you only get it overhead in a higher position, you’re still building speed, strength, and athleticism. ⚡️ It’s not about perfection—it’s about learning to move weight with power. 👉 Add some snatches to your training if you want to jump higher, sprint faster, and move with more explosiveness.

The most valuable lesson I ever learned in the gym… didn’t come from lifting weights. It came from being called out in front of the entire team. At 14, I started lifting with my high school football team under Coach Randy — a monster of a man who taught us the big 3 lifts in an old-school, no-frills gym. One day, after a brutal football practice, I made excuses to skip lifting. Coach Randy stared at me and said: "You’re being soft!" It stung… because he was right. That moment taught me: 👉 Excuses keep you weak 👉 You’re capable of more than you think 👉 Sometimes you need someone to push you past your limits That mindset set me apart in high school: 🏋️‍♂️ A 585 lb state-record deadlift 🥇 4x state champion in shot put & discus 🎓 A D1 track & field scholarship Now I coach others to find their grit. What’s a lesson from sports or training that’s stuck with you for life? Drop it below ⬇️

❌ Turn your setbacks into successes by focusing on what you can control. ✅ Here is how I used a torn achilles to focus on a different kind of fitness goal and take my bench press to the next level.🏅

💪 Boost your bench press with my 4 top tips! Train hard twice a week, widen your grip, build those triceps & upper back, and master your max-out! 🚀 #BenchPress #FitnessTips #StrengthTraining

Pushing Power, Building Resilience 💥🏋️‍♂️ Snatches, deadlifts, and barbell step-ups — three powerhouse movements that build explosive strength, full-body coordination, and next-level athleticism. 🔥 Snatches develop speed, power, and precision — essential for any sport or high-performance goal. 💪 Deadlifts build raw strength through the posterior chain, the foundation for jumping, sprinting, and injury prevention. 🏔️ Barbell Step-Ups challenge balance, stability, and single-leg strength, translating directly to real-world movement and sport. These aren’t just lifts — they’re a blueprint for a strong, mobile, and resilient body. #StrengthTraining #AthleticPerformance #ExplosivePower #BarbellWork #FunctionalFitness #TrainLikeAnAthlete

💪🏼Best way to get the pump for the beach🏖️

You only need a 135lb bar to train for a 425lb bench press! 🤯 …well, sometimes (and if you don’t count the bands)… Training with a lighter weight to train with speed. The explosive movement gets your muscles used to generating a lot of force. ⚡️ You can also use the lighter weights to do more volume. High reps that burn your muscles and create strain are what makes your muscles build back stronger. 💪🏼 When benching, all the weight is transferred to your back, so that is the source of all the force. Train the upper back with barbell rows to foundation of the bench. 🧱 #benchpress #journeyto425

Stop spending hours at the gym! 🏋️‍♂️ Here's why I believe workouts should never go beyond 60 minutes—max efficiency, max results! 🚀 Want a custom workout plan that fits your busy life? DM me, and let’s build something that works for YOU! 💪 #FitnessJourney #WorkoutSmarter #60MinuteWorkouts #HealthAndFitness

💪 Elevate Your Bench Press with the Floor Press! 💪 My go-to lift for building strength and control! Here’s why you should try it: 🔥 Boosts Lockout Strength: The limited range of motion isolates the top half of your press, perfect for mastering that final push. 🛑 Zero Momentum, Max Power: Pausing at the bottom builds explosive strength from a dead stop. 🎯 Controlled Descent: The slow eccentric phase hones your ability to stabilize and control heavy weights. 🏋️‍♂️ Safe & Simple: Minimal equipment, low risk, and big gains! Add the floor press to your routine and watch your bench soar! 🚀 #FloorPress #StrengthTraining #BenchPress

Heavy floor press and pin press lockouts! #journeyto425

Three years ago, I was stuck—bench press plateaued at 375 lbs, feeling lost. Then tragedy hit: a torn Achilles. ⛓️ I turned the setback into a comeback. Focused on my bench while recovering, I zeroed in on triceps strength and lockout power. 💪 Optimized my grip width for my anatomy and trained with intense focus—2x a week, under an hour each session. In 8 weeks, 385 lbs. Another 8, 405 lbs! 🏋️‍♂️ Proof setbacks can fuel growth. Want to know what took my bench to the next level? DM me “Bench” today! 👇 #ScoutStrength #BenchPress #FitnessJourney”

Fighting for my life to finish this rep! Close grip, pin press, with bands. 345lb bar weight plus 50+lb band weight makes for a great way to build lockout strength! #benchpress #powerlifter #survivor

The ultimate exercise! My favorite way to get outside, challenge myself, and find inspiration for better fitness is in the sand 🏐🏖️#beachvolleyball #doubles

Stay fit while traveling with this complete lower body workout! #TravelFit #WorkoutMotivation

Checking in to gains at the hotel gym! 💪 #TravelFit

Introducing Scout Strength online personal training with my new pup, Toby! #shamelessplug #scoutstrong

Honestly - I only max out in the bench press a few times per year. But when I do, I go in with a plan. I taper down training, make sure I feel fresh and well rested, I’m adequately fed and caffeinated. And I’m definitely stronger in the evening. Never forget an adequate warm up. More tips to come!

Great weekend with the guys! Nothing beats an adventure with great community.

The upper back is the foundation of the bench press. With the bar and your arms directly over your upper back, you want a beast of a back because it is the foundation of the lift. 🏋🏽🔙 The triceps are also critical for locking out a heavy lift. With lots of sets and reps targeting your triceps and upper back, your bench will increase! 💥💪🏼

Athletic power training day to increase explosiveness and vertical jump height. Moving with speed with and without resistance is a great way to get more out of your performance in sport. 💥

Pin Press at the sticking point The only way to increase your bench max is to lift weights as close to your max as possible. More heavy reps leads to a heavier max! #journeyto425

🔥💪 Get ready to sculpt those triceps with the Dirty Thirty Tricep Exercise! 💪🔥 This powerhouse move is your ticket to stronger, more defined arms, and it’s perfect for all fitness levels! Whether you’re at the gym, home, or on the go, this exercise targets your triceps like no other, engaging your core and boosting upper body strength. 🙌 Tag a workout buddy to try this with you, and let’s get those arms poppin’! 💪✨ #DirtyThirty #TricepWorkout #ArmDay #FitnessMotivation #StrongArms #WorkoutReel #FitLife #NoExcuses #GymVibes #HealthyAndStrong

New goal: 425 bench press! Follow along for some of my favorite exercises and training tips to increase your bench press max!

After a month of bench press focused lifting, it felt nice to get back to a proper lower body training day.

Tied my PR for the third time at 405, missed 415 and 410. Felt great, but I think I could do more with a few more days of rest.

400 felt great today! Max day next Friday is looking good!

Training to hit a new bench max, the goal is to top 405!

Wednesday Bench Press workout 🏋🏽‍♀️

FitPros workout for Benchuary. Want to log and track your workouts for Benchuary in an easy to use format? DM me your email, and you can access this program! I will update and assign the workouts as they are released. #benchuary

I am excited to introduce Scout Strength! Feats of strength are something that have given me confidence and motivation to take on the challenges of life, so I can’t wait to help others achieve their fitness goals to build momentum as well. I will be sharing strength and conditioning programming with those willing to join along on this journey!

#goHeavy

Bench Press Programs

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Bench Press Specific Programs

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Bench Press Programs

Daily Workouts

Sets & Reps

App Tracking

#moveyourbody

Bench Press Specific Programs

Bench Press Intro (Beginner)

The Bench Press Intensive (Intermediate)

Advanced Bench Press