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The Most Effective Bench Press Workout of All Time!

It’ll help you pack on lean muscle and rocket you out of a strength plateau.

If you’re looking for a standalone bench-focused workout to increase strength and muscle in your upper body, you have come to the right place.

The ever-popular bench press has built its reputation over the last few decades as a rite of passage, a trial by fire, and a founding member of the powerlifting “big three.” This exercise is all that, and more. The bench press is so popular that it even has its own day of the week — “International bench day” has become synonymous with Monday in many gyms.

The bench press is a go-to exercise when you’re looking to increase the size and strength of your chest, shoulders, and triceps. The stability of the bench and the fixed range of motion of the barbell allows you to use more weight. And moving more weight means building more size and strength.