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
Assistance Work
EZ-Bar Skullcrusher
3 sets, 6-8 reps
Tate Press
3 sets, 6-8 reps
Lying Dumbbell Tricep Extension
3 sets, 6-8 reps
Triceps Pushdown - Rope Attachment
3 sets, 6-8 reps
Butterfly
3 sets, 6-8 reps
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
Assistance Work
If you don't have a reverse hyper machine, then perform good mornings, Romanian deadlifts, hip thrusts, or pull throughs.
Hyperextensions (Back Extensions)
3-4 sets
3 sets, 8-10 reps
Standing Rope Crunch
3-4 sets
3 sets, 8-10 reps
Knee Raise On Parallel Bars
3-4 sets
4 sets, 8-10 reps
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
2
Dumbbell Bench Press
8-10 sets
10 sets, 8-10 reps
3
Assistance Work
Straight-Arm Dumbbell Pullover
3 sets, 8-10 reps
Barbell Curl
3 sets, 8-10 reps
Day 4: Upper Back
Pick 4-5 Upper-back Movements
1
Barbell Shrug
3-4 sets
4 sets, 6-12 reps

About the Author

Contributing Writer

Bodybuilding.com

Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

View all articles by this author