The 8-Week Bench Blueprint: Add Pounds, Not Pain

A structured 8-week plan to increase your bench while building resilient shoulders.

July 01, 2025

Here’s the thing a lot of people miss. If you want to be great at the bench press, you cannot just keep bench pressing. You have to train your muscles from multiple angles, build your weak points, and challenge yourself with different variations.

That is exactly what this 8-week bench press program is built to do.

It’s built around a few key principles:

  • Addressing Weak Points

  • Training the Back for Stability

  • Using Proper Volume

  • Building Size and Strength Together

The guide includes a downloadable PDF you can access for free.

Need more? Check out the powerlifting app for more specific programs.

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Is Your Bench Press Weak Off The Chest? Try These 6 Things

If your bench press is weak off the chest then this article will give you 6 things to try to overcome your sticking point.

powerliftingtechnique.com/bench-press-weak-off-the-chest

9 Proven Ways To Strengthen Your Bench Press Lockout

We take lessons from the World's top bench pressers to show you how to train your bench press lockout.

powerliftingtechnique.com/bench-press-lockout

Is Bench Press Good Enough For Chest? (Expert Opinion)

Wondering whether you can just bench press to work your chest? We answer if bench pressing is good enough.

powerliftingtechnique.com/bench-press-for-chest

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