Bench Press for Golf

So, the bench press might not look much like golf or even work the muscles in a similar position, but here's where it can help...

Improving strength in the bench press (or similar movements) can help improve the ability to exert force during the golf swing. Because the bench press is relatively more stable compared to an exercise like a cable press (both show in the video below), it becomes easier to progressively overload and improve maximal strength.

Here's an example of how you might progress strength in a horizontal pressing move.

Week 1-4 = Dumbbell bench press 3x10-12 reps

Week 5-8 = Dumbbell bench press 4x 8-10 reps

Week 9-12 = Barbell bench press 4x 6-8 reps

Week 13-16 = Barbell bench press 5x 3-5 reps

Additional accessory exercises such as the single hand cable press (show in the video) can be be added for more volume and help with applying the increased force (from the bench press) to a standing position.

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