NFL Standard for Bench Press – High Rep Chest Day

NFL Standard for Bench Press – High Rep Chest Day

I’ve read in several places that the NFL standard for bench press is at least 20 reps with 225 lbs. I don’t know the details of this standard or if it applies to everyone on the team (perhaps only the offensive and defensive line?…I’m not certain). But I’ve always liked throwing 20 rep sets in my workouts here and there. High reps can be good towards the end of your workout, perhaps on your last exercise for a particular muscle group. Or you may want to throw in a second workout for a muscle group that week and make it a high rep day. Lifting heavy is wonderful but your muscles, and your joints, sometimes needs a break from all the heavy lifting. So this morning I decided to hit some high reps on a couple exercises for my second chest workout of the week.

This is a basic, low volume-high rep chest routine I did this morning.

Bench Press: 4 sets x 30, 25, 20, 18 reps (with 225 lbs)

Cable Crossovers: 4 sets x 25 reps

That’s it. I was pretty winded after that. Keep in mind this is my second chest workout this week (today is Saturday). I’ve been hitting chest hard and heavy on Tuesdays (with biceps afterwards). This morning I did a high rep workout for chest and quads. Both were low volume, meaning just a couple exercises for each, but extremely intense. Don’t get me wrong; I love training with heavy weights but this high rep workout gave me a tremendous pump, and gave my muscles a different overall feel. I must admit I was pretty beat after this morning’s workout. So try this quick high rep chest workout as a second chest day for the week.

Train with Passion,

Jason Stallworth

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