Bench Press Workout Programs

Frequency

A typical body-part split will only have you training a muscle group once a week, but this isn't enough for optimal gains. Most powerlifting programs prescribe two weekly bench press sessions -- one heavy and one light "speed" workout. The heavy session should be close on a maximum effort but you should still maintain good form. Your speed workout should be kept relatively light with a focus on moving the bar as quickly as possible to improve technique and build explosiveness.

Sets and Reps

Don't be sucked in by the idea that high reps with light weights burn more fat as this is completely false. For the heavy workouts, keep your reps in the two to six range, advises Molly Galbraith, strength coach and founder of Girls Gone Strong. In the speed workouts, do six sets of two to three reps using a weight that's around half your one rep max (the heaviest weight you can lift for one repetition.) This sounds easy, but the key is to move the bar quickly and imagine you're almost throwing it off your chest.

Progression and Programming

If you train the same, you stay the same, so aim to add a little weight to the bar or perform extra sets or reps every session. Test your one rep max once every eight weeks to see how you're progressing and take a week off bench pressing if your performance goes downhill. Ancillary exercises, such as pushups, dips and dumbbell presses, can really help boost your bench too, so include a few sets of each at the end of every bench workout.

What to Expect

In "Brawn," trainer Stuart McRobert explains that an impressive bench press for the average male is 300 lbs. Don't worry if that sounds impossible though -- women only have around 55 to 65 percent of the upper body strength of men and only elite female powerlifters will get anywhere near this number. Adam Karrah, kettlebell instructor and owner of PracticalPaleolithic.com, says that a strong female should be able to bench press 165 to 210 pounds depending on her body weight. These numbers are within your grasp if you knuckle down and bench like you've never benched before.