TRAINING TO A 3-PLATE BENCH PRESS

This is the exact bench press training I followed that made me get from my 2 and a half plate bench press PR to 3 plates in just 8 weeks, when I was 17. I wasn't training for powerlifting, I just wanted to hit a 3-plate bench press PR before I turn 18. And I made it succesfully. The plan contains a simple selection of exercises, including both flat and incline bench variations, isometrics and accesories. Just a reminder that if you follow someone's exact training doesn't mean you will get the same results. Every person adapts differently and has their own genetics, I just shared the training plan that made me achieve this milestone, for someone who wants to improve their bench numbers with simple, non-confusing exercises.

I hope you enjoy your bench going up. For any questions, feel free to send me a DM.