6-Week Bench Press Cure Program

WEEK 1 MAX EFFORT DAY Max Effort Movement Floor Start with just the bar and Press work up to a 5-rep max effort, using 5-10% jumps in weight !fter the max-effort set, drop the weight "0% and do 1 set of # reps !""#ementa# et$ Re"$ Movement$ *umbbell +xtension " #, -hest-Supported / #, .ow .ear-*elt 0ateral & 1" .aise DYNAMIC MOVEMENT DAY Dynamic Effort Movement $en%h Perform # sets of & reps, Press using '0% of raw ben%h press (se three different grips) " sets wide, & medium, and & %lose !""#ementa# Movement$ &-$oard Press Free 1ime et$ " Re"$ 5,

For "0 minutes, do an2 upper-bod2 mo3ements 2ou like 4eep all sets o3er # reps

,5ne rep sh2 of failure WEEK % MAX EFFORT DAY Max Effort Movement Floor Start with just the bar and Press work up to a &-rep max effort, using 5-10% jumps in weight !fter the max-effort set, drop the weight "0% and do 1 set of 5 reps !""#ementa# et$ Re"$ Movement$ *umbbell +xtension & #, -hest-Supported / #, .ow .ear-*elt 0ateral & 1" .aise DYNAMIC MOVEMENT DAY Dynamic Effort Movement $en%h Perform # sets of & reps, Press using '0% of raw ben%h press (se three different grips) " sets wide, & medium, and & %lose !""#ementa# Movement$ &-$oard Press Free 1ime et$ " Re"$ &,

For "0 minutes, do an2 upper-bod2 mo3ements 2ou like 4eep all sets o3er # reps

,5ne rep sh2 of failure

WEEK & MAX EFFORT DAY Max Effort Movement

DYNAMIC MOVEMENT DAY Dynamic Effort Movement

Floor Press

Start with just the bar and work up to a 1-rep max effort, using 5-10% jumps in weight !fter the max-effort set, drop the weight "0% and do 1 set of & reps et$ / / & Re"$ 5, #, 1"

$en%h Press

Perform # sets of & reps, using '0% of raw ben%h press (se three different grips) " sets wide, & medium, and & %lose !fter the d2nami% ben%h sets, work up to the hea3iest set of fi3e 2ou %an do, using a %lose grip

!""#ementa# Movement$ *umbbell +xtension -hest-Supported .ow .ear-*elt 0ateral .aise ,5ne rep sh2 of failure

WEEK ' MAX EFFORT DAY Max Effort Movement "-$oard Start with just the bar and Press work up to a 5-rep max effort, using 5-10% jumps in weight !fter the max-effort set, drop the weight "0% and do 1 set of # reps !""#ementa# Movement$ -lose-6rip 7n%line Press *umbbell .ow Fa%e Pull ,5ne rep sh2 of failure et$ & / & Re"$ #, #, 1"

DYNAMIC MOVEMENT DAY Dynamic Effort Movement $en%h Perform # sets of & reps, Press using '0% of raw ben%h press (se three different grips) " sets wide, & medium, and & %lose !fter the d2nami% ben%h sets, work up to the hea3iest set of & 2ou %an do, using a %lose grip !""#ementa# Movement$ Free For "0 minutes, do an2 1ime upper-bod2 mo3ements 2ou like 4eep all sets o3er # reps

WEEK ( MAX EFFORT DAY Max Effort Movement

DYNAMIC MOVEMENT DAY Dynamic Effort Movement

"-$oard Press

Start with just the bar and work up to a &-rep max effort, using 5-10% jumps in weight !fter the max-effort set, drop the weight "0% and do 1 set of 5 reps !""#ementa# et$ Re"$ Movement$ -lose-6rip 7n%line & 5, Press *umbbell .ow Fa%e Pull / & #, 1"

$en%h Press

Perform # sets of & reps, using '0% of raw ben%h press (se three different grips) " sets wide, & medium, and & %lose et$ " Re"$ #

!""#ementa# Movement$ *umbbell +xtension - on floor Free 1ime

For "0 minutes, do an2 upper-bod2 mo3ements 2ou like 4eep all sets o3er # reps

,5ne rep sh2 of failure WEEK ) MAX EFFORT DAY Max Effort Movement "-$oard Start with just the bar and Press work up to a 1-rep max effort, using 5-10% jumps in weight !fter the max-effort set, drop the weight "0% and do 1 set of & reps !""#ementa# et$ Re"$ Movement$ -lose-6rip 7n%line " &, Press *umbbell .ow Fa%e Pull / & #, 1" DYNAMIC MOVEMENT DAY Dynamic Effort Movement $en%h Perform # sets of & reps, Press using '0% of raw ben%h press (se three different grips) " sets wide, & medium, and & %lose !""#ementa# Movement$ *umbbell +xtension - on floor Free 1ime et$ " Re"$ #

For "0 minutes, do an2 upper-bod2 mo3ements 2ou like 4eep all sets o3er # reps

,5ne rep sh2 of failure