If you want additional support and stability while benching pressing check out my COMPLETE GUIDE TO ELBOW WRAPS Bodybuildingīodybuilders will use relatively lower weights, mostly between 65-85% of their 1 rep max bench press. As powerlifters build toward a competition, they will spend the 6-12 weeks beforehand pushing their own individual capacities, trying to do more weight than they’ve done previously, especially in the lower rep ranges. Powerlifters will frequently use loads between 80-95% of their 1 rep max bench press in training.
This is because a higher rep range will drive hypertrophy adaptations for maximum muscle growth.Ĭheck out my article on High Rep Squat Benefits. Bodybuilders certainly do lower reps, but throughout the year they will have a higher percentage of their bench press training with reps over 6.
Bodybuildingīodybuilders will prioritize a high rep scheme for most of their bench press workouts. So make sure you don’ think that powerlifters only train low reps. I did write an article on the 5 Benefits of High Rep Bench Press specifically for powerlifting training. This is because a lower rep range builds max strength with a heavier load. This is not to say that powerlifters don’t do higher reps, but if you look at their bench press workouts over a longer period of time, you’ll notice that there’s a larger ratio of lower reps vs higher reps. Powerlifters will prioritize a low rep scheme for most of their bench press workouts. Bodybuilders will train bench press with majority high reps.Powerlifters will train bench press with majority low reps ranges.Related Article: Powerlifting vs Strongman: 12 Differences 4. Bodybuilders don’t need to practice the bench press as frequently as powerlifters because they aren’t trying to optimize the technique for maximum efficiency.Īs well, bodybuilders simply have more exercises they need to work throughout the week, which limits their capacity for specializing in the bench press.Įven if a bodybuilder wanted to implement a high-frequency training approach for their chest, they would incorporate a variety of chest exercises, not just bench press. They generally will wait until their chest is fully recovered before training that muscle group again. The average bodybuilder will bench press 1-2 days per week. The more they practice, the more efficient they become in the bench press.Ĭheck out our article on H O W M A N Y T I M E S P E R W E E K S H O U L D Y O U B E N C H P R E S S Bodybuilding Powerlifters can bench press with a high frequency because they don’t need to prioritize many exercises outside of the competition movements.Īs well, powerlifters implement a high frequency to practice the technique of the bench press. Some elite-level powerlifters are known to bench press with even higher frequencies – up to 4-5 days per week. The average powerlifter will bench press 2-3 days per week. Bodybuilders will have a low to moderate frequency of bench press in their training program.Powerlifters will have a moderate to high frequency of bench press in their training program.
#REST TIME BETWEEN BENCH PRESS SETS HOW TO#
This might include a combination of chest, shoulder, and tricep exercises.Ĭheck out my articles on How To Switch From Bodybuilding to Powerlifting and Are Powerlifters Stronger Than Bodybuilders? (Real Examples) 3. Bodybuilders will have a ‘chest day’ where bench press will be one of the many exercises they use to build their chest.īodybuilders might also have what’s called ‘push days’, which are workouts that are focused on any exercise that is aimed at pushing loads away from their body. Bodybuildingįor bodybuilders, their training split is not centered around one movement (like the bench press), but rather a group of muscles. Read more about how powerlifters train their arms. But they aren’t doing triceps for anything other than helping their bench press improve.
They might do 2-3 different bench press variations, and any accessory movements are used to support some aspect of their bench press.įor example, if they struggle with the lock-out of the bench press, they might do extra tricep work, as the triceps are responsible for extending the arm in the top range. They will have ‘bench press days’ where the workout is focused around building the bench press. Bodybuilders have ‘chest’ or ‘push days’ in their training splitįor powerlifters, their entire training program is designed around the competition movements.Powerlifters have ‘bench press specific’ days in their training split.Let one of our coaches help you get stronger 2.
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