1RM Bench Press
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 Air Squats + 5 Jump Squats
10 Burpees
Specific Warm Up
First choose your form of Bench Press (Barbell, Dumbbell, or Floor Press.) Then, start with a very light weight for a set of 10. After that, jump up gradually with sets of 3 reps until you get to a weight that is pretty challenging for 3 reps, but not killer. After that, switch to singles. Do 1 rep, jump up a little weight. Repeat as many times as you can until you hit a 1 Rep Max!
Workout of the Day
1RM Bench
Workout Notes
Interesting workout today! Obviously, depending on whether or not you have a gym/multiple weights at your disposal, this can look very different from person to person! Either way, the goal of the day is to challenge your pressing motions in a horizontal (perpendicular to your spine) direction. Let’s go through some options:
This is clearly the easiest way to max out the lift. The only pitfall here could be the lack of a spotter. If you are going to bench alone, do not use clips! I am realizing now that I never made a video for how to bail if you get stuck, so I found one the youtubes. Check this out if you bench alone! Not comfortable working up to a 1 rep max? Try a 3 rep max, a 5 rep max, or simply do 3 sets of 8-12 reps.
Same ideas apply to the Barbell Bench. However, unless you want to be the dumdum who drops the dumbbells after their set (ps. Don’t be that person) I wouldn’t necessarily recommend a 1RM of this movement and instead I would opt for a 5RM and make sure you are comfortable with the Bro-mentum technique of the dismount before you go heavy! I have dismounted this way successfully with up to double 90’s and I can’t even bench double 90’s, so it works if you practice it! Again, not comfy with the idea of going heavy? Shoot for 3 sets of 8-12 reps.
Because of the shortened range of motion on this, you can really move some weight! However, it’s also harder to set up and dismount with bigger dumbbells. If you aren’t fully confident in your dismount, you could mess your wrists up pretty good, so make sure you are confident in the technique before attempting anything “heavy” on this one!
No Weights
Again, we want to focus on horizontal pressing today, so do 3 sets of 8-12 of your most challenging push up variation. Add a slow descent if you need more resistance!
Optional Accessory Work
If you have a way to do Dips, go for 3 x 10. If you don’t have a way to do Dips, go for 3 x 5-10 of a slow and controlled Down Dog to Cobra.
Then… 3 x 10 of Pullovers.
Cool Down
1-2min of Chest Stretches on each side
1-2min of Triceps Stretch on each arm