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main lift: 5 x 5 bench press at 75% of your 1rm., ensure the bench bar touches your chest before pressing., accessory lift: 3 x 6 incline dumbbell bench press., pick a weight that feels heavy but comfortable., in powerlifting, competitors vie to lift the heaviest weight possible for one rep. no matter your fitness goal, training like a powerlifter is a great start., getting stronger on the squat, the bench press, and the deadlift has a trickle-down effect to every other exercise you can, barbell bench press – medium grip., start with a moderate weight and add 5-10 pounds every week., 5 sets, 5 reps (same weight) dumbbell bench press., try to increase the weight as often as possible., close-grip barbell bench press., this is a full, free, four-day intermediate powerlifting program from the muscle and strength training pyramid book., full progression rules included., this novice powerlifting program taken from our muscle and strength training pyramid book is a three or four-day program built around developing skill and,
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