Bench Press Blackout Challenge - Can You Complete This?
- Bench Press
- Dumbbell Bench Press
- Push Ups
Related: Improve Your Bench Press Power
You will be rotating between these three exercises. Rest as long as you need between sets. The point isn't to rush through this challenge. The goal is to merely complete it. So set aside your next "normal" chest day, and give this workout a try. If you finish it, let me know in the comments section below.
Bench Press. Place 60% of your one rep max on the bar. If you don't know your max, use this calculator to estimate it. You will perform 10 reps per effort. If you can't make it to 10 reps during a set, no problem. Rack the weight, rest a few seconds, un-rack, and complete the set.
You must complete a total of 10 reps before moving on to the next exercise in the cycle.
Women: Use the same - 60% of your bench press max. If you don't know this, take your last weight and reps performed and input this information into the calculator above.
Dumbbell Bench Press. Grab dumbbells that are one-third of your bodyweight. If you weigh 180 pounds, then you'll be using 60 pound dumbbells. If you weigh 270 pounds, you'll be using 90 pound dumbbells.
As with bench press, you must complete a total of 10 reps before moving on, even if you have to rest briefly during the set.
Women: Use dumbbells that are one-sixth of your body weight. If your weight 150 pounds, then you'll be using 25 pound dumbbells.
Push Ups. After dumbbell bench presses, it's time to hit the floor and knock out 10 push ups. Again, resting during the set is allowed.
Women: If you can't do regular push ups very well, use knee push ups.
Rounds. You will complete a total of 10 rounds. Each round consists of a bench press, dumbbell bench press, and push ups set.
In total, this challenge will have you performing 300 reps. Your chest and triceps will be destroyed. Go eat, sleep, and recover. You're going to be sore.
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