What are some good bench press routines?

Answer by  Bill81 (98)

Bench pyramids. Ex: 8 reps of 160...6 reps 180...4 reps 200... 2 reps 210...1 rep of 215-220...4 reps of 200....When I work out with heavy weights I do 3 sets times 8 reps then one set of six (total 30). Or 5 sets of 8 reps (lighter weights, total 40)

Answer by  Brett (7986)

Use the flat bench (if you have a spotter), but if not, use either the smith machine or the hammerstrength machine.

Answer by  llama (23)

A good routine to improve your bench press is the "5x5" method. Pick a weight you can press for five repetitions. Do five sets of five with this weight.