Bench Press Capacity is a linear strength progression program from Beyond the Whiteboard, developed by CrossFit coaching legends Pat Sherwood and Adrian Bozman. The bench press is a foundational movement, so this program is the perfect introduction to strength training for beginners. It’s also great for the experienced lifter looking for some structure to help squeeze out those extra 1% gains or to improve their upper body aesthetics. Either way, both beginners and advanced athletes can benefit greatly from the considerable time spent under tension in this program.
Over 17 sessions, the Bench Press Capacity program guides the athlete on a linear loading progression; starting light and slowly building to heavier weights. The goal is to increase overall strength AND your strength endurance by utilizing a 5-5-ME (max effort up to 10 reps) scheme. Users begin the program by finding their current bench press 5RM, with the opportunity of adding 5, 10, or even 15 pounds to that number. The program is self-paced, meaning it can be a focused part of one’s training or supplementary. BTWB recommends 2 to 3 sessions a week for 6-9 weeks. Links to demonstration videos are provided to help along the way.
AM I READY?
In a word, YES. The bench press is a foundational movement, so this program is the perfect introduction to strength training for beginners, as well as a good option for experienced lifters looking for some structure to help squeeze out those extra 1% gains.
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Push-ups/Knee Push-ups
10 Plate Front Raises, 2.5-5 lbs
10 Plate Lateral Raises, 2.5-5 lbs
10 Banded Push-ups/Banded Knee Push-ups
10 L/10 R Single Arm Band Lat Pull Downs
10 L/10 R Single Arm Band Tricep Extensions
10 Plank Transitions
Reverse Plank Bridge Hold, 20 secs
-- then --
2x5 Tempo Bench Press, 45/35 lbs (3 secs down, 2 secs pause, 3 secs up)
5 Pause Bench Press, 25% starting load (3 secs active at top)
3 Bench Press, 50% starting load
3 Bench Press, 75% starting load
Bench Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.