Bench Press Workouts

The best bench press workout depends on the goal. Strength, muscle growth, off-the-chest power, and lockout strength all require different workout structures. If you train them all the same way, progress slows down fast.

This page covers bench press workouts for strength, workouts for beginners, workouts for chest growth, and workouts to fix common sticking points.

The best bench press workouts are built around a clear target. Some workouts are designed to increase your one-rep max. Some are designed to build more chest, shoulders, and triceps. Others are designed to fix a weak point that is stopping progress.

Before choosing a workout, compare your level using the bench press standards and estimate your current max with the 1RM calculator.