How to Do the Pyramid Bench Press Workout

When you're doing the same workout every day you're likely to reach a plateau that will make it tough to gain muscle mass. You can overcome this stalemate by performing the pyramid bench press workout. This is a training program that stimulates muscle growth and pushes your body past its limit. Follow these steps to learn how to do the pyramid bench press workout.

Instructions

1. Establish a maximum weight you can lift. The pyramid bench press works from the bottom to the top with the top of the pyramid being a one rep maximum weight.

2. Perform a warm up of eight reps at 50 percent of your one rep maximum weight. If you feel that you need a longer warm up then you can continue warming up, but you must keep the weight light.

3. Execute six reps at 65 percent, four reps at 75 percent, and two reps at 85 percent of your maximum weight. Take a 1 to 2 minute break between sets with a 2 to 3 minute rest after the 85 percent weight. You can take a longer rest period if you need to.

4. Do one rep at 95 percent and take a 2 to 3 minute rest. Do one rep at your max weight then take an additional 2 to 3 minute rest. If you feel you're able to then add an additional 5 pounds to your maximum weight and perform one rep.

5. Complete one rep at 95 percent, three reps at 90 percent, five reps at 80 percent and eight reps at 70 percent. Take 1 to 2 minute rests between each set. If you established 5 more pounds to your max then skip the 95 percent.

6. Recycle the pyramid bench press workout if you reach another plateau. Decrease your max by 10 percent and add 5 to 10 pounds to each workout. This gives your body a chance to recover and break through your plateau.