3 Simple Progression Strategies - Chest Work

Here are 3 simple progression strategies I use on various body parts and lifts. I’ll take you through the chest training I’ve been doing recently:

Week 1)

Barbell bench press 5x5 - All sets/reps are done at the same weight. It's important to choose a medium weight. Pick something that you know you can do all the sets and reps with.

Barbell incline 50 Total Reps - Choose a medium weight and perform 50 total reps in as few sets as possible. Make sure to hit near failure on each set

Dumbbell incline press 3 sets of 30 seconds with 90 seconds rest - Set your timers and do as many reps as possible in 30 seconds. If you hit failure and cannot complete a full rep, do half reps or even quarter reps, heck even just statically hold the weight in place for the remainder of the 30 seconds! The idea is to keep constant tension on the muscle.

Week 2)

Barbell bench press 6x6 - use the same weight as week 1. If you cannot finish the 6x6, at least get 6 total sets in at near max reps.

Barbell incline press 50 Total reps - If you did this last week in 5 or more sets, your goal is to do it in 1 less set than the previous week. If you finished it in 4 or less sets last week, up the weight a bit.

Dumbbell incline press 3x35 seconds, 90 seconds rest - same weight as last week

Week 3)

Barbell bench press 7x7

Barbell incline press 50 total reps, same scheme as last week

Dumbbell incline press 3x40 seconds, 90 seconds rest

Week 4)

Barbell bench press 8x8

Barbell incline 50 total reps

Dumbbell incline press 3x45 seconds, 90 seconds rest

At the end of the 4 week cycle, you can repeat it with heavier weights or adjust the reps a bit or choose 3 new exercises OR just alter the order of the listed movements above! If you have questions over this mini program, ask here!