Bench Press Progression to Body Weight
The exact ladder I used to work up to a body weight bench press. A useful template any time you are building to a heavy single.
What you need
Barbell, plates, adjustable bench, a rack, and a spotter for the top sets.
The workout
| Exercise | Sets | Reps |
|---|---|---|
| Bench press | 1 | 10 at 45 lb, the empty bar |
| Bench press | 1 | 5 at 95 lb |
| Bench press | 1 | 5 at 105 lb |
| Bench press | 1 | 5 at 115 lb |
| Bench press | 1 | 3 at 125 lb |
| Bench press | 1 | 1 at 130 lb |
| Bench press | 1 | 1 at 135 lb |
Coaching notes
- These are my numbers, so treat them as an example. The structure is the transferable part: long warm-up, small jumps, dropping reps as the weight climbs.
- Start with a pec stretch and shoulder mobility before you touch the bar.
- Use a spotter for anything near a maximum. Always.
- Progress does not always come from doing more. Recovery, consistency and giving your body time to adapt are often what actually move the number.
This is general fitness content, not personalized medical or clinical advice. Check with your provider before starting a new program, particularly if you are pregnant, postpartum, or working around an injury.
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