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Bench Press Program
For Building Muscle Size & Strength
This chest building program is basically a circuit designed to help build muscle size and strength on your chest muscles. Everybody wants a huge chest and an impressive pair of pecs which your t shirt hangs off looks great.
It is all too common to see inexperienced lifters slaving away on endless sets of bench presses and cable crossovers in search of full, thick pecs. The reality is that there is nothing complicated about building an impressive chest and this bench press program is easy to follow.
The key to this chest program is to be consistent with your works, never miss one. Always add more weight onto the bar every week, even if its only 2lbs, these 2lbs are more then what you did before.
To stimulate the chest muscles using weights you will be using one of two movements: 
1: Pressing movements
2: Flyes
Pressing movements such as bench presses, incline and decline are the key to building your pecs from all angles and provide the basis of this bench press program.
Stick to your basic presses, focus on overload and progression, and I promise that you will see impressive gains in both muscle size and strength.
Barbell Bench Press (Incline-Flat-Decline)
A standard barbell press is the foundation of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion and is great for developing the stabilizer muscles that support heavy lifting.
The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. Add at least 1 of these to your bench press program.
Dumbbell Press
Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries, dost require a spotter and develops more supporting muscles.
They also prevent strength imbalances from occurring since one arm can't cheat for the other. The only drawback is that you are not able to handle as much weight.
Wide-Grip Dips
An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals.
If pressing your own body weight is not sufficient then you can always add resistance using a weight belt. Dips are an excellent compound movement for overall chest development.
Bench Press Program # 1
Flat Barbell Bench Press: 2 sets of 5 to 7 reps
Incline Dumbbell Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Bench Press Program # 2
Incline Barbell Bench Press: 2 sets of 5 to 7 reps
Wide-Grip Dips: 2 sets of 5 to 7 reps
Flat Dumbbell Press: 2 sets of 5 to 7 reps
All sets should stay within the 5-7 rep range and should be taken to concentric muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week.
Obviously you need to train your whole body and not just your chest. Wide shoulders and a thick back complement a big chest nicely.
Free Training Videos From Weight Lifting Coach Sean Nalewanyj
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 Bench Press Workout
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