The best bench press workout plans for strength and size

Here’s everything fit to print in this edition:

• The top bench workouts for your level

• 2024 Rogue Invitational results

• Maintain gains with a once-a-week routine

Workouts

Bench Like You Mean It

No matter where you fall on the spectrum of people who lift weights, from ex-NFL legend to Twitch streamer, you probably aren’t going to skip out on the bench press anytime soon.

This beloved lift can be a dangerous double-edged sword if not properly forged, so you need to know what you’re doing before you get under the bar. And that includes drawing up workout programs designed to increase your bench press numbers over time.

The bench press itself is a fairly straightforward exercise, but making consistent progress can get tricky. As you develop as a lifter, your skill, muscularity, or planning might need to improve to keep seeing gains. To avoid plateaus in your training, here are the best bench press workouts for your experience level.

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CrossFit

Rogue Invitational Results

The 2024 Rogue Invitational featured top-tier performances from some of CrossFit's biggest names, including Tia-Clair Toomey-Orr, Justin Medeiros, Jeff Adler, Laura Horvath, and more. But who walked away with the overall victory in Aberdeen, Scotland? Check out the full results below!

Training Programs

A Weekly Dose

As anyone with a background in Newtonian physics will tell you, causing change is significantly harder than maintaining the status quo.

The same is true of your in-gym gains. Crafting a body may take tireless amounts of work, but maintaining the physique you have is easier than you realize. In fact, you may be able to keep almost all of your results with as little as one workout per week.

Dr. Lane Norton reviews a study, found below, which backs up these seemingly audacious claims. Now, this isn’t the ideal strategy for world-class results, but if you’re looking to preserve modest gains, this time-limited approach may be exactly what you need to hear about.

Everything Else

More From the Rogue

• The 2024 Rogue Invitational also included one of the biggest strongman contests of the year. Get the full results.

• Depending on your mindset and level of food commitment, bulking can be either a passion project or hard labor. Find out why extending your bulking phase might help you gain muscle in the long term.

• Breakfast has the reputation as being the most important meal of the day, so why aren’t you being extra choosy about what you put in your morning bowl? Find out what top bodybuilders use instead of oatmeal.