Bench Press Pyramid Training

Today I'm going to look at bench press pyramid training. Bench press pyramid training has been around for ages and (according to online surveys) is still one of the most popular ways to train the bench press. In this article I'm going to focus on how you use bench press pyramid training in your bench press routine, and how bench press pyramids can really up your 1repmax.

Alright, let's look at what bench press pyramid training is. Basically a bench press pyramid set starts off with high repetitions and about 50% of your 1 rep max and works it's way up to your 1 rep max, and then back down to about 70% of your 1 rep max. To calculate your 1 rep max you can use our bench press calculator.

The diagram below illustrates how a bench press pyramid works. The pyramid starts with light weights and high reps, peaks with your 1 rep max and goes back to about 70% of your 1 rep max.

As you can see by the diagram the bench press pyramid works off your 1 rep max. So obviously you need to know your 1 rep max before you start pyramid training. As I mentioned before, we have a bench press calculator on this site.

Directions for bench press pyramid training:

Start your bench press pyramid sets with a warmup on 10 reps at 50% of your 1 rep max. If you feel like you're not ready warmed up enough you can do a second set. Now follow the bench press pyramid chart until you get to the top of the pyramid - your 1 rep max. Make sure you have at least 2 - 3 minutes rest between sets. As the weights get heavier, more rest is ok.

Depending on how your 1 rep max felt, you may decide to add another 5lbs (2.25kg) and do another 1 rep set. This will become your new 1 rep max and will be at the top of your next bench press pyramid training set!

Bench press pyramid training safety:

Bench press pyramid training is extremely taxing on your chest, shoulder and tricep muscles. Bench press pyramids are not recommended for novice lifters. Also, bench press pyramid training should never be attempted without a spotter! Attempting to lift weights near you 1 rep max without a spotter is very dangerous - safety first!