Bench Press Programming for Strength & Hypertrophy
TL;DR: Bench 2-3x/week with varied rep ranges. Use close-grip and incline as accessories. Prioritize shoulder health with proper setup.
Benching moves fast with enough frequency, smart variations, and triceps/upper-back support work.
Frequency & volume
- Bench 2–3x/week: one heavy (3–6 reps), one volume (6–10), optional technique/hypertrophy day (10–15).
- Hard sets/week: 10–18 for chest/triceps depending on recovery.
Variations
- Close-grip for triceps and elbow tuck.
- Paused bench for stability and consistent touch point.
- DB incline for upper chest/shoulders; dips or pushdowns for triceps capacity.
Form cues
- Scapular retraction/depression; stable arch; vertical-ish forearms at touch.
- Touch mid/low sternum; consistent bar path (J-curve).