So you want a bigger bench, huh? Here's the guy that can show you how.

Meet powerlifting phenomenon Jimmy Kolb. At just 23 years old, Jimmy has taken over the No. 1 ranking in Powerlifting USA and Powerlifting Watch. He weighs 220 pounds and he holds the squat-bench-deadlift world record of 2,410 pounds.



Some of Kolb's best-in-meet lifts include a 900-pound squat, 903-pound bench, and 700-pound deadlift. But he's just getting warmed up! Kolb aspires to break the 920-pound bench record and the all-time single-ply bench press record in coming months. His ultimate goal is to complete the 1,000-pound bench press in single-ply gear at his current weight.

As a world-record bench presser, Jimmy Kolb is an expert on technique and training. Here, for the first time, he shares his top-secret program to increase bench press power. Use his formula for a stronger bench!

Jimmy Kolb's Bigger Bench Training Split

Take 1-2 days off between days 2 and 3 for adequate recovery.

Day 1: Bench and Shirt
1
Barbell Bench Press - Medium Grip
Pick one main movement for the workout: flat, incline, floor, or board press. Perform as many warm-up sets as possible, but don't go anywhere near failure. Keep the reps low. Add weight until you reach 80-85% of your 1RM. Once there, perform 3 sets of 2 reps at 80-85% of your max. Then, do 2-3 singles at 90-95% of your max.
3 sets, 6-8 reps
+ 2 more exercises

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Day 2: Squat Deadlift
1
Barbell Squat
Perform one squat version for at least 3-4 weeks. Each month, alternate between box, band, and safety bar squat types. On the 4th or 5th week, perform deadlift training instead. Do triples or doubles on all heavy sets, working up to 90-95% of 1RM. Once you're at a working weight, use the reverse band method. So, you'll work up to a weight that's heavier than your max. If the volume is too great, do singles.
3 sets, 8-10 reps
+ 2 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Raw Bench
Pick one main movement for the day
1
Barbell Bench Press - Medium Grip
3-5 reps
4 sets, 3-5 reps
+ 3 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 4: Upper Back
Pick 4-5 Upper-back Movements
1
Barbell shrug
3-4 sets
4 sets, 6-12 reps
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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