Bench Pyramid

[Jman58]

This what I used to do in high school when I played football it is the call the Pyramid. What you are supposed to do is take your body weight and bench a certain percent. If you can't do your own body weight do your max bench. What you do first of all is stretch very well. Then you do 60% of of you weight or max bench 10 times, next 70% 8 times then 80% 6 times, then 90% 4 times then 100% 2 times, also if you want add 5lbs to your max and do it 1 time. Then you go down in order 90% 4 times, 80% 6 times, 70% 8 times, 60% 10 times. I will admit I could only do just one side of the pyramid for a week because my arms were so tired, then I was able to do it with a little trouble but then my endurance went up and I was able to do it no problem. I hope this is helpful for those looking to get their bench press up and to increase their endurance.