The Most Effective Bench Press Workout of All Time

Kirsten Curtis |

It’ll help you pack on lean muscle and rocket you out of a strength plateau.

Alright, here’s the deal: This workout is tough. It’s a 30-minute mental and physical crucible that involves more bench press reps than you would normally do in a month. But it works—I do it any time I need to break through a plateau. The workout shocks your system with weight, reps, and intensity, eliciting a crazy amount of gains in strength and size.

Most people get stuck in strength plateaus because they just don’t do enough repetitions. Many guys, for example, come in to the gym to bench on Monday and do 3 sets of 10, or 5 sets of 5, performing, respectively, 30 or 25 total repetitions.

In this workout you’re going to do a lot more than that. Load a barbell with a weight you can lift 10 times. Now do as many reps as you can with good form in 30 minutes.

By minute 10, you’ll realise that this workout is also a psychological test—you have to block out your brain screaming at you to quit. When you learn to do that, your fitness begins to explode.

Pro tip: Don’t go to failure on any set of this test. You might do, for example, as many “sets” of 3 or 4 reps as you can. By not completely tiring out your muscles on any one set, you’ll be able to pack in more reps overall. Make sure not to use a bar heavier than 102 kgs.


Load a bar with a weight you can lift 10 times with stellar form (don’t go over 102 kgs). Set a timer for 30 minutes. Do as many reps as you can until the timer goes off. To avoid injury, stress doing reps with your best form over getting more reps with bad form. We’d rather see you do 70 clean reps than 140 garbage reps.

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