The Bench Press Pyramid Calculator is designed to plan and track your bench press workout using a pyramid training approach. Pyramid training involves gradually increasing the weight and decreasing the reps for each set, followed by decreasing the weight and increasing the reps in the opposite direction.
| Set | Weight | Reps |
|---|---|---|
| 1 | 135 lbs | 10 |
| 2 | 155 lbs | 8 |
| 3 | 175 lbs | 6 |
| 4 | 195 lbs | 4 |
| 5 | 175 lbs | 6 |
| 6 | 155 lbs | 8 |
| 7 | 135 lbs | 10 |
The weight increases from 135 lbs to 195 lbs over the first four sets, then decreases back down to 135 lbs over the last three sets. The reps decrease as the weight increases, and then increase as the weight decreases.
Bench Press Pyramid Chart
| Set | Weight | Reps |
|---|---|---|
| 1 | 145 lbs | 12 |
| 2 | 165 lbs | 10 |
| 3 | 185 lbs | 8 |
| 4 | 205 lbs | 6 |
| 5 | 225 lbs | 4 |
| 6 | 205 lbs | 6 |
| 7 | 185 lbs | 8 |
| 8 | 165 lbs | 10 |
| 9 | 145 lbs | 12 |
Key Points
- Weight Progression: The weights start at 145 lbs and peak at 225 lbs, providing a greater challenge compared to the original chart.
- Reps Variation: The repetitions decrease as the weight increases, starting from 12 reps at the lightest weight (145 lbs) and going down to 4 reps at the heaviest weight (225 lbs). The reps then increase again as the weights decrease in the latter half of the pyramid.
- Training Benefits: This pyramid structure allows for a gradual increase in weight, which helps in building strength while managing fatigue effectively. It also promotes proper form throughout the workout.
Bench Press Pyramid Formula
The bench press pyramid formula is:
- Determine your 1-rep max (1RM): This is the maximum weight you can lift for a single repetition with proper form. You can estimate your 1RM based on your current max weight and reps.
- Set the weight and reps for each set: Start with a lighter weight (e.g., 60-70% of your 1RM) for the first set and 10 reps. Increase the weight by 10-20 lbs and decrease the reps by 2 for each subsequent set, until you reach your heaviest weight (e.g., 90-95% of your 1RM) for the 4th set.
- Reverse the pyramid: Decrease the weight by 10-20 lbs and increase the reps by 2 for each set, until you return to the starting weight and reps.
For example, let’s say your 1RM for the bench press is 225 lbs. Your Bench Press Pyramid workout could look like this:
| Set | Weight | Reps |
|---|---|---|
| 1 | 125 lbs | 15 |
| 2 | 145 lbs | 12 |
| 3 | 165 lbs | 10 |
| 4 | 185 lbs | 8 |
| 5 | 205 lbs | 6 |
| 6 | 225 lbs | 4 |
| 7 | 205 lbs | 6 |
| 8 | 185 lbs | 8 |
| 9 | 165 lbs | 10 |
| 10 | 145 lbs | 12 |
| 11 | 125 lbs | 15 |
Does pyramid bench press work?
Yes, the pyramid bench press training method can be an effective way to build strength and muscle mass.
Here’s why it works:
Progressive Overload: The pyramid structure allows you to gradually increase the weight and challenge your muscles over the course of the workout. This progressive overload is a key principle for muscle and strength gains.
Variety: The changing rep ranges and weight loads throughout the pyramid workout provide variation, which can help prevent plateaus and keep your muscles adapting.
Technique Practice: The lighter weights and higher reps at the beginning and end of the pyramid allow you to focus on proper form and technique, which is crucial for safely handling heavier loads.
Metabolic Stress: The higher rep sets at the start and end of the pyramid can stimulate muscle growth through metabolic stress, while the heavier weight, lower rep sets in the middle build maximal strength.
Recovery: The pyramid structure allows for adequate rest and recovery between the heavier, lower rep sets, which is important for maximizing strength gains.