Bench Press-Focused Workout Plan
Opener
20-Calorie Row: Begin with a steady row to increase heart rate and prepare for the workout. Take note of your time to match it during the finisher.
Warm-Up
5-10 Minutes of Dynamic Stretching:
Arm Circles: 10 forward and 10 backward.
Chest Openers: Swing arms wide and cross them in front of your chest, 10 reps.
Glute Bridges: 10 reps to activate glutes for the bridging movement.
Main Workout
Bridged Single-Arm Bench Press
Sets: 4
Reps: 6-8 per arm
Execution:
Lie on a bench with your upper back supported and your hips raised into a bridge position.
Hold a heavy dumbbell in one hand, pressing it up while keeping your hips high and core engaged.
Lower the dumbbell with control, switch arms after each set.
Incline Dumbbell Flyes
Sets: 3
Reps: 10-12
Execution:
Set the bench to a 30-45 degree angle.
With a dumbbell in each hand, lower your arms out to the sides until you feel a stretch in your chest.
Squeeze your chest to bring the dumbbells back together above your chest.
Dynamic Push-Ups Using a Bench
Sets: 3
Reps: 8-10
Execution:
Place your hands on the edge of a bench and perform an explosive push-up, lifting your hands slightly off the bench at the top.
Land softly and immediately lower into the next rep.
Tricep Focus
Tricep Overhead Extensions (Dumbbell)
Sets: 3
Reps: 10-12
Execution:
Hold a dumbbell with both hands behind your head.
Extend your arms to press the weight overhead, keeping your elbows close to your head.
Lower with control and repeat.
Banded Tricep Pushdowns
Sets: 3
Reps: 12-15
Execution:
Attach a resistance band to a high anchor.
Grasp the band with both hands and press downward, extending your arms fully.
Crossbody Tricep Burnout
Sets: 1
Reps: Max effort per arm
Execution:
Use a lightweight dumbbell.
Start with the dumbbell across your body (e.g., left hand near right hip).
Extend your arm diagonally across your body until fully extended.
Perform as many controlled reps as possible before switching arms.
Tibialis and Calf Workout
Tibialis Raises
Sets: 3
Reps: 15-20
Execution:
Stand with your back against a wall, feet a few inches away.
Lift your toes towards your shins, focusing on the tibialis muscle.
Bent-Knee Calf Raises (Wall Supported)
Sets: 3
Reps: 12-15
Finisher
20-Calorie Row: Match or beat your time from the opener to maintain intensity.