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Gym workouts

Bench press strength workout: heavy sets, close-grip presses and the upper back

A heavy bench day for anyone who has used up the beginner strength programme's quick gains. Do it once a week, with a lighter bench day (barbell strength workout A or the push day workout) 2 or 3 days later. Stop every set 1 to 3 reps short of failure, and never bench heavy without safety arms or a spotter.

60 minIntermediate9 movesA band · A barbell · A bench or box · A cable machine · A wallShoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoLight band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  2. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Push-up
  3. Push-up8 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demoEasy; use an incline if you need toEasier: Wall push-upHarder: Close-grip push-up (close triceps position)

Heavy bench

Rest 3 to 5 min

  1. Barbell bench press2 or 3 lighter sets, then 3 sets of 3 to 5
    Intermediate · Chest, Triceps, Shoulders · 3D demoStop 1 to 3 reps short. Safety arms just below your chest. When all 3 sets reach 5, add 1 to 2.5 kgEasier: Chest press machineHarder: Dumbbell bench press

Second press

Rest 2 to 3 min

  1. Close-grip barbell bench press3 sets of 6 to 8
    Intermediate · Triceps, Chest, Shoulders · 3D demoHands about shoulder-width apart; stop 2 reps short. Or pin presses set at your sticking point, 3 sets of 3 to 5Easier: Chest press machineHarder: Dumbbell bench press

Upper back, triceps and shoulders

Rest 60 s to 2 min

  1. Bent-over barbell row3 sets of 6 to 10
    Advanced · Back, Biceps, Shoulders · 3D demoRest 2 min; 2 reps in reserve. Or seated cable rowsEasier: Supported single-arm dumbbell rowHarder: Barbell row standing on a bench
  2. Triceps pushdown3 sets of 10 to 15
    Beginner · Triceps · 3D demoRest 60 s; 0 to 2 reps in reserveHarder: Dumbbell skull crusher (lying triceps extension)
  3. Face pull2 sets of 15
    Intermediate · Shoulders, Back · 3D demoRest 60 s; elbows high and wideEasier: Prone Y-T-W raisesHarder: Tuck back lever

Cool-down (optional)

  1. Doorway chest opener30 s each side
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)

Tips

  • Never bench heavy alone without safety arms or a spotter. Set the arms just below your chest at the bottom of the press.
  • Add reps before weight: when all 3 heavy sets reach 5, add the smallest plates you have, 1 to 2.5 kg.
  • Pair it with one lighter bench day a week, such as barbell strength workout A or the push day workout.
  • Shoulder ache at the outer end of the collarbone? Narrow your grip, bench heavy only once a week and see our shoulder pain when bench pressing guide.
  • A pop at the front of the armpit with bruising needs a same-day check from NHS 111 or an urgent treatment centre.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

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Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the bench press strength workout: heavy sets, close-grip presses and the upper back take?

About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A bench or box, A cable machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.