This 'Powerbuilding' Workout Builds a Stronger Chest, With Bigger Arms to Match
For the unaware, 'powerbuilding' is the exceptionally gifted lovechild of bodybuilding and powerlifting. It promises not only raw strength, but also sparks rapid muscle-gain.
Traditionally, powerbuilding combines a vein-popping heavy compound lift as the sole focus at the beginning of each session with a pump-inducing bodybuilding routine. This one-two punch delivers on the best of both worlds.
In this bench press-focused session, you’ll take your time in attempting a heavy lift for the day, making a note of the weights lifted (and any PBs hit) for the next session, before resting and moving on to a higher rep pair of supersets to target your chest, shoulders and triceps.
PART ONE
After a thorough warm-up, set a timer for 15 minutes and use this time to progressively build to the heaviest set of three to five reps you can manage for the day. Make a note of all of your warm-up sets, as well as the weight you finish at. You’ll attempt to beat this in your next session.
Bench Press: Work to a heavy 3-5 reps in 15 minutes
Lay flat on a bench, your knees bent, pushing your feet into the floors. Take the weight out of the rack, locking out your elbows (A). Lower the bar slowly until the bar touches your chest (B) keep your elbows at 45 degree angle, pause here before explosively pressing back up.
PART TWO
After a short rest, work your way through 5 rounds (each) of the following two supersets. You’ll perform movements 2A and 2B back to back, with no rest between movements, resting for 60-120 seconds between supersets, then do the same for 3A and 3B. Build weight on each new set, working towards the heaviest weight you can muster, but staying above six to eight reps throughout. Note your finishing weight.
2A. Standing Dumbbell Press x 6-15
Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Press your dumbbells overhead, squeezing your glutes to keep your back from extending and lock both weights out overhead (B). Lower under control to your shoulders. Repeat.
2B. Dips x 6-15
Jump up on two parallel bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.
3A. Tricep Extensions x 8-15
Lay flat on a bench with a barbell locked out above your chest (A). Bend at the elbows, slowly lowering the bar towards your forehead, whilst keeping your upper arms locked in place, perpendicular to the bench. Stop just short of the bar touching your head (B) before pressing back up explosively. Repeat.
3B. Dumbbell floor press x 8-15
Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body, pause here before explosively pressing back up.
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