What is a Bench Press Pyramid and Why Should You Care?
Ever wondered how to optimize your bench press workouts for maximum gains? Enter the bench press pyramid—a systematic approach to lifting that takes you from lighter weights with more reps to near-maximal lifts and then back down. Imagine a triangle, where you start at the wide base with lighter weights, scale up to a peak with the heaviest lift, and then descend back down to lighter weights.
So, why should you care? Well, a bench press pyramid can help you:
- Build strength and muscle efficiently
- Improve your endurance and power
- Provide a structured and progressive way to measure your improvements
It's like climbing a mountain: you can't just jump to the peak, you've got to hike up and carefully descend, working every muscle group effectively.
How to Calculate a Bench Press Pyramid
Calculating a bench press pyramid is easier than it sounds. All you need is your one-rep max (1RM), which is the maximum amount of weight you can lift for one repetition. Once you have your 1RM, you can use the following percentage-based structure for your lifts:
- Set 1: 8 reps at 75% of max
- Set 2: 6 reps at 85% of max
- Set 3: 1 rep at 95% of max (peak)
- Set 4: 6 reps at 85% of max
- Set 5: 8 reps at 75% of max
| Set | Reps | Percentage of 1RM |
|---|---|---|
| 1 | 8 | 75% |
| 2 | 6 | 85% |
| 3 | 1 | 95% |
| 4 | 6 | 85% |
| 5 | 8 | 75% |
Calculation Example
Let's walk through a real example to make this formula come alive. Suppose your one-rep max bench press is 250 lbs (113.40 kg). Here's how you'd set up your pyramid:
- Set 1: 8 reps at 75% = 8 reps at 187.5 lbs (85.05 kg)
- Set 2: 6 reps at 85% = 6 reps at 212.5 lbs (96.40 kg)
- Set 3: 1 rep at 95% = 1 rep at 237.5 lbs (107.73 kg)
- Set 4: 6 reps at 85% = 6 reps at 212.5 lbs (96.40 kg)
- Set 5: 8 reps at 75% = 8 reps at 187.5 lbs (85.05 kg)
And there you have it! By following these steps, you've set up a pyramid workout tailored to your 1RM, climbing up and down the mountain with intentional steps to build strength and endurance efficiently.
Don't just take our word for it. Give it a shot in your next workout, and feel the gains!