PowerliftingBench Specialization
A 65-minute advanced bench specialisation for men. Reverse close-grip bench at five sets of three trains the lockout and spares the shoulders, floor presses remove the leg drive and build raw pressing strength, then seated shoulder presses and two triceps angles handle everything that makes a bench go up.
Bench Specialization at a glance
- Level
- Advanced
- Duration
- 65 minutes
- Exercises
- 5
- Estimated burn
- ~480 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Chest, Triceps, Shoulders
- Category
- Powerlifting
- Made for
- Men
- Price
- Free
5 exercises in Bench Specialization
- 5 × 3
- 2Barbell floor chest press4 × 6
- 3 × 8
- 4 × 8
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Bench Specialization
Threes are strength work: three minutes of rest, no exceptions, and stop the moment bar speed drops. Floor press with a pause on the triceps at the bottom rather than bouncing the elbows. Run this cycle for six to eight weeks, then go back to a normal push day.
Bench Specialization — questions
How long does Bench Specialization take?
About 65 minutes from the first set to the last. The session contains 5 exercises and burns roughly 480 kcal for an average trainee.
What equipment do you need for Bench Specialization?
Barbell and plates. The session is built around Barbell reverse close grip bench press, Barbell floor chest press, Dumbbell Seated Shoulder Press and more, and every exercise comes with a demo video in the GymiaFit app.
Is Bench Specialization suitable for beginners?
Bench Specialization is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Bench Specialization work?
Chest, Triceps, Shoulders. 5 exercises, starting with Barbell reverse close grip bench press, Barbell floor chest press, Dumbbell Seated Shoulder Press.
Is Bench Specialization free?
Yes. Bench Specialization is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Bench Specialization into the GymiaFit app — free, no account tricks, no paywall.
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