This program is designed for trainees who want to take their bench press to the next level. The training manual provides detailed instructions on how to execute the bench press with expert-level technique. The 8-week full body bench press-focused program is split up into 2 distinct training blocks each with a specific focus. Block 1 focuses on skill development and volume accumulation while Block 2 focuses on strength peaking, leading into a new 1 rep max test in Week 8.

backed by science

The program includes two separate 4-week blocks: a 5x per week (3x per week benching) conjugate-style volume accumulation phase, which emphasizes the importance of technical mastery and skill development and a 4x per week (2x per week benching) peaking phase which will emphasize progressive overload leading into a new 1 rep max strength test in Week 8.

Jeff Nippard’s Bench Press Specialization program is designed for trainees who want to push their bench press strength to the limit. The training manual provides in depth, heavily research based (with 30 scientific references included) descriptions of the program, including coaching cues developed over 13 years of training experience for every exercise. 

lift like a pro

Put to use the precise details that separate a good bencher from a great bencher. This program dedicates 2 highly resourced chapters to perfecting your set-up and execution of the bench press with perfect form.

It also compiles 7 of the most common errors people make when bench pressing and explains exactly how to correct them.

Video links hand selected by Jeff have been included to demonstrate proper form for every exercise in the program.

Do NOT purchase this program if any of the following apply to you:

-You don’t have a minimum of 1 year of consistent bench pressing experience

-You are dealing with any shoulder-related injury

-You don’t have access to a bench press, barbell, and plates

-You are under 18 years old or above 65 years old

-You are pregnant or looking to become pregnant

-You don’t have software to open a PDF

-You like being a bad bencher

DISCLAIMER: Jeff Nippard is not a doctor or registered dietitian. The contents of this document should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Jeff Nippard and/or STRCNG Incorporated will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Jeff Nippard and the Client are the intellectual property of STRCNG Incorporated and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law.