Advanced Bench Press Program For Strength and Size

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Technique Cluster Sets

Technique cluster sets are designed a bit differently from strength cluster sets. They’re designed to let you perform a large number of reps with minimal fatigue, focusing intently on your technique with each and every rep.

You’ll be using a lower weight, roughly your 6-rep max or around 80% of your one-rep max. 

  • Set a timer for ten minutes.
  • Do one rep, then re-rack the weight and rest 15 seconds before the next rep.
  • Repeat until the timer goes off. 
  • As you start to get fatigued, raise the rest periods in five-second increments, to a maximum of 30 seconds.
  • If you reach a point where you feel like you’re not back to your full strength after 30 seconds of rest, end the set early. 

The beauty of technique cluster sets is that in the space of ten minutes, you can perform about 20-30 reps, at a weight only slightly lower than you use in your working sets, all with good form and without producing enough fatigue to interfere with your strength training.

By re-racking and resting between each rep, you’re able to practice the entire movement (including picking up and re-racking the weight) with each rep rather than once per set, and by taking a short break to collect your thoughts with each rep, you’re able to focus on your technique better. 

Check yourself & Check your form…on video

At least once a month, get a trusted friend to record footage of you training your bench press, preferably on one of your technique days. 

Have them capture a couple reps each from the front, rear, side, and 45-degree front/side angles. 

Review the footage after your workout and review it again prior to the next few bench press sessions. Specifically, make sure you’re doing the following:

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