In just four weeks, you’ll be lifting more in the most popular move in the gym – without hitting the bench!

By P.J. Striet. Photography by Marius Bugge

If your bench-press best hasn’t increased since Kevin Rudd was PM, here’s a wild idea: you do it too much. Changing your set and rep scheme isn’t going to solve the problem either. Sometimes you just need to get the bar out of your hands for a few weeks and work on your weak points with other moves. We’ve put together a routine for boosting your bench in four weeks, without a single bench-press rep.

5% – AMOUNT YOU COULD INCREASE YOUR BENCH BY DOING THIS PROGRAM

Download the Bench-Boosting Workout (1.3 Mb)