MFTF Bench Press

So, how much do you bench?
Odds are at some point in every man’s life he will be asked this question. While the bench press is not always a great indicator of strength, it is the movement your average person knows best, and a favorite amongst most gym goers. So now let’s take that bench press to a respectable number! Assuming all things related to form are correct, there are a handful of key points to focus on when building a bigger bench press.

Improving your chest strength
The first one is obvious, chest strength. Obviously there are a number of movements to build a bigger and stronger chest. The ones we will focus on will be the bench, pause bench, and incline dumbbell bench. These done in a correct combination and rep range will add quality size and strength to your chest. That is not to say there are not other important aspects of the chest, but we are trying to build a bigger bench NOW.

Improving your triceps strength
The second area we will focus on is triceps. The triceps are a big mover of the bench, especially the top end of the movement. Most often when people fail on the bench before lockout it is due to weak triceps. There are lots of ways to fix this, but for a beginner lifter, there is no need to overcomplicate things. For the purpose of this training template we will focus on close grip bench, dumbbell skull crushers, and push downs.

Improving your upper back strength
The third area that we will focus on is the upper back. Look at the biggest bench pressers in the world. None of these guys have a small back. Having a bigger back allows for a larger surface areas to push off of. It will also allow you to control the weight as it comes down to your chest. And besides, who doesn’t want a big back?

Improving your shoulder strength
A forth area that will help move your bench press is that of the shoulders. For this you will focus on overhead press work. In most cases this will not be heavy. Just continue to grow weak points that may surface as you get stronger.

Benefits of Bench Press Program

Benefit 1

Benefit 1

Increase overall upper body strength.

Benefit 2

Benefit 2

Increase muscles that are under tension to promote muscle growth

Benefit 3

Benefit 3

Increase lean muscle development.

Workout Overview

Muscle Group

  • All pectoral muscles
  • Back
  • Triceps


  • Full gym
  • Pull up bar
  • Bench
  • Cables
  • Dumbbells

Skill Level

  • All levels


  • 30 Minutes

Workouts included in this program:

Bench Press

Close Grip Bench Press

Paused Bench Press

Tricep Extensions

Dumbbell Skullcrushers

Barbell Rows

Military Press

Pull Ups

One Arm Dumbbell Rows

Lat Pull Downs

Dumbbell Bench Press

Incline Dumbbell Bench Press