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Bench-press improvement at your fingertips! In just four weeks, you’ll be lifting more in the most popular exercise 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 and this will help in your bench-press improvement. 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% IS THE AMOUNT YOU COULD INCREASE YOUR BENCH BY DOING THIS PROGRAM

Download the Bench-Boosting Workout (1.3 Mb)