Training Guides & Insights
Practical articles on bench press strength, programming and getting the most from your calculators.
Autoregulation 101: Training by Feel With RPE
How RPE-based autoregulation lets you push hard on strong days and back off on tired ones — without ever truly maxing out.
Bench Press for Women: Building Upper-Body Strength
A practical guide to the bench press for women — debunking the bulky myth, realistic strength standards and a simple plan to build pressing power.
The Road to a 225 Bench
A realistic roadmap from one plate to two plates. How to bench 225 lbs for the first time with smart programming, accessory work and patience.
Is Your Bench Good? Strength Standards Explained
What counts as a good bench press? Strength standards by bodyweight — beginner to elite — and why relative strength is the fairest measure.
5/3/1 for the Bench Press: A Beginner's Guide
A clear beginner's guide to Jim Wendler's 5/3/1 program for the bench press — training max, weekly percentages, AMRAP sets and how to progress.
How to Estimate Your 1RM Without Maxing Out
Estimate your one rep max safely from a normal working set — no risky maximal attempts — using five proven strength formulas.