If you’re looking to improve your bench press routine, a printable bench press pyramid chart can be a helpful tool to track your progress and challenge yourself. This chart allows you to gradually increase the weight you lift while also ensuring proper rest and recovery.
By following a pyramid-style workout, you can build strength and endurance in your chest, shoulders, and triceps. This method involves starting with a lighter weight and higher reps, then gradually increasing the weight and decreasing the reps as you progress through the workout.
Printable Bench Press Pyramid Chart
Printable Bench Press Pyramid Chart
Begin by selecting a weight that you can comfortably lift for 12-15 reps. Perform one set at this weight to warm up your muscles and prepare them for the heavier weights to come. Rest for 1-2 minutes before moving on to the next set.
For the second set, increase the weight by 10-20% and aim for 8-10 reps. This weight should be challenging but still manageable. Again, rest for 1-2 minutes before moving on to the next set.
Continue increasing the weight and decreasing the number of reps for each subsequent set. Your third set should be around 6-8 reps, and your fourth set should be around 4-6 reps. Remember to rest between each set to allow your muscles to recover.
Once you reach your heaviest weight for the day, perform one final set with that weight for as many reps as possible. Push yourself to the limit while maintaining proper form. This last set will help you build both strength and endurance in your muscles.
Using a printable bench press pyramid chart can help you stay organized and focused during your workouts. It’s a simple yet effective way to track your progress and challenge yourself to lift heavier weights over time. Give it a try and see how it can take your bench press routine to the next level!
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