Powerlifting is the sport of three lifts: the bench press, squat, and deadlift. It is a superb start for a lifting program and can be followed later by the more dynamic clean and jerk and snatch. The neuroendocrine response to major lifts like the bench press is so potent that it will increase your strength for other exercises as well. In other words, the general strength gained through improving your bench press will carry over to dips, pull-ups, and many other movements.Watch
Bench press 5-5-3-3-3-1-1-1-1 reps
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Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.