Name: Playbook - Jordan Hamp - W1/D1 Heavy bench press day
Uploaded: 2022-12-11T07:59:36.007Z
Duration: 90 min
Description: W1/D1 Heavy bench press day

That what i does on my heavy chest/ bench press day

I don’t care how strong we are. Start with a bar is a must. To warm up our shoulder joints and get ourselves stabilized with pressing to makes sure we feels good before we adds weights. 

If you never max out I suggest to find out what yours is so I can break it down for you like a example. 

If your bench press max is 135. It’s absolutely ok. So in that case I would start from 10 lbs. for another warm up set for 8 reps.

Then next set, increase another 10 lbs to do 6 reps for the first working set yet just warm up.

Increase another 10 lbs to do 4 reps.

Now you should feels comfortable and all warmed up for real working sets. Go for 45 lbs and hit that 2 reps.

If you can do more than that like 225 lbs I would start my 2nd warm up with 135 lbs.

Then do same progress like above instructions. Increase 10 lbs each sets. Then go for 1 max rep if it’s getting too light then dropset by 25 lbs each set.

If you can do 315 like me then that’s exactly what I does on the video demos. Thank you for taking you time to read when I knew we didn’t wants to lol. Bless you, have good safe lifting days

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press warm up

I don’t care how strong we are. Start with a bar is a must. To warm up our shoulder joints and get ourselves stabilized with pressing to makes sure we feels good before we adds weights. 

If you never max out I suggest to find out what yours is so I can break it down for you like a example. 

If your bench press max is 135. It’s absolutely ok. So in that case I would start from 10 lbs. for another warm up set for 8 reps.

Then next set, increase another 10 lbs to do 6 reps for the first working set yet just warm up.

Increase another 10 lbs to do 4 reps.

Now you should feels comfortable and all warmed up for real working sets. Go for 45 lbs and hit that 2 reps.

If you can do more than that like 225 lbs I would start my 2nd warm up with 135 lbs for 10 reps and start drop the reps from there as you Increases 10 lbs each sets. Then go for 1 max rep if 225 lbs is getting too light then after hits the max then drop the weights by 25 lbs each set.

If you can do 315 like me then that’s exactly what I does on the video demos. Thank you for taking you time to read when I knew we didn’t wants to lol. Bless you, have good safe lifting days

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

Flat bench press 2nd warm up

Flat bench press 8 reps

Flat bench press 6 reps

Flat bench press 2 reps

Flat bench press to failure

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest
- start with a plate if you can 225 easily or else start with 25 it’s ok. It’s still warm up set

Flat bench press

Start with what you can do for 10 reps the heaviest you can. Then decrease the weight by 10 lbs 3 times. Dropsets. 

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

Incline preacher bar skull crushers (narrow)

Start with what you can do for 10 reps the heaviest you can. 

Then gets two more different weights between 10-20 lbs.

Then decrease the weight as you hits 7 reps.

Soon as you switch to another weight immediately go back and rep for another 7 reps and do same thing again with next last weights. For 7 reps and we are done.

May can continue with cable exercises.

This is for how to blow your bench press maximum out and get good chest pumps. 

- Point your elbows to the ceiling 
- Bending at the elbow lower the bar towards your head
- Fully extend up contracting your triceps

W1/D1 Heavy bench press day

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