The Eddie Hall Bench Press Program!


Eddie Hall is easily one of the strongest men in the world. In 2016 he set the all-time deadlift world record with 1,102 pounds and in 2017 he won the prestigious World’s Strongest Man competition.

Of course Eddie is also known for his world-class bench press strength. When someone asks Eddie “how much ‘ya bench?” Eddie can honestly say “almost 700 pounds!”

Introduction

  • Part 1: Eddie Hall’s Training Split
  • Part 2: Eddie Hall’s Bench Press Workouts
  • Part 3: Eddie Hall’s “Rule Of Six”
  • Part 3: Eddie Hall’s Shoulder Workouts

In this comprehensive guide I will show you how Eddie Hall trains for a world-class bench press.

But first you have to watch this video of Eddie Hall bench pressing 584 pounds for 6 reps:

Talk about an unbelievable set! He makes it look so easy!

If you want to learn how one of the strongest men in the world trains the bench press then this article is for you. Eddie Hall trains 4 days per week using a traditional strongman style training split. Check it out:

Eddie Hall Training Split

  • Monday: Squat
  • Tuesday: Bench press
  • Thursday: Deadlift
  • Friday: Overhead press

Eddie Hall trains the bench press and incline bench press every week on Tuesday. He also performs lots of heavy accessory work for his chest and triceps on this day. Later in the week on Friday Eddie trains his overhead press and performs some shoulder accessory exercises. One of Eddie’s favorite strategies for training the bench press is to use resistance bands every other week. For example:

Eddie Hall Bench Press Strategy

  • Week #1: Bench Press, Incline Bench
  • Week #2: Banded Bench Press, Banded Incline Bench

Eddie believes that performing regular bench presses one week and banded bench presses the next week is one of the best strategies for getting stronger.

Here is what one of Eddie’s typical bench press workouts looks like. Check it out:

Eddie Hall Bench Press Workout

  • A1: Flat Bench press, 3 x 1-6, 1/0/X/0, 240 seconds rest
  • B1: 30 degree incline bench press, 3 x 1-6, 1/0/X/0, 120 seconds rest
  • C1: 30 degree incline DB press, 3 x 6-8, 1/0/X/0, 120 seconds rest
  • D1: Cable push down (straight bar / supinated grip), 3 x 8-12, 1/0/X/0, 60 seconds rest
  • E1: Standing overhead rope cable extensions, 3 x 8-12, 1/0/X/0, 60 seconds
  • F1: Seated DB french press, 3 x 8-12, 1/0/X/0, 60 seconds

Here is the training video for this workout:

Eddie Hall keeps things nice and simple in his bench press workouts. He almost always starts his workout off with the flat barbell bench press and the incline barbell bench press. These are his go-to movements for building a strong chest.

Eddie likes to work up to 1 or 2 heavy sets on each of these exercises. Eddie Hall uses “the rule of 6” for the bench press. Basically he uses the same weight each workout until he can get 6 reps with it.

Once he can get 6 reps he increases the weight and starts the process all over again. For example:

Eddie Hall’s “Rule Of 6”

  • Workout #1: 550 pounds x 4 reps
  • Workout #2: 550 pounds x 5 reps
  • Workout #3: 550 pounds x 6 reps
  • Workout #4: 580 pounds x 3 reps

And so on. Eddie mostly likes to train in the 3-6 rep range. This is about 80-90% of his 1-rep max. If Eddie is training to hit a new personal best in the bench press then he may go as low as 1-2 reps per set. However, most of the time he trains in the 3-6 rep range to build his bench.

After his heavy bench press and incline bench press work Eddie performs accessory work for his chest and triceps. Eddie switches up his accessory workouts almost every workout. He really doesn’t track these movements. Instead he picks 2-4 lifts and puts in some quality work.

Now let’s take a look at Eddie Hall’s banded bench press workout. Check it out:

Eddie Hall Banded Bench Press Workout

  • A1: Bench press with bands (competition grip), 3 x 1-6**, 1/0/X/0, 120 seconds rest
  • B1: 30 degree incline bench, 3 x 1-6**, 1/0/X/0, 120 seconds rest
  • C1: Hammer strength incline press, 3 x 6-8, 1/0/X/0, 120 seconds rets
  • D1: Machine fly, 3 x 10-12, 2/0/1/0, 60 seconds rest
  • E1: 30 degree incline DB fly, 3 x 10-12, 2/0/1/0, 60 seconds rest

Here is the training video for this workout:

Once again Eddie starts his workout with the flat bench pres and the incline bench press. Of course Eddie uses resistance bands for these exercises in this workout.

Resistance bands were popularized by Louie Simmons of Westside Barbell as a way to make the top of the exercise harder and to train your central nervous system to lift heavier weights. The bands are much tougher than they look!

After his heavy bench press and incline bench press work Eddie moves onto some accessory work for his chest. Again the sets and reps on these exercises aren’t too important to Eddie. He just wants to attack his chest with plenty of volume.

I guess when you have the Hercules gene your sets and reps aren’t all that important!

Of course we have to talk about Eddie Hall’s shoulder day. Eddie Hall trained shoulders every week on Friday.

When he was training for the World’s Strongest Man competition he used this as a day to train the log press and the other overhead pressing events. Now that Eddie has retired from professional strongman competitions Eddie uses this as a general overhead pressing and shoulder assistance day.

Check it out:

Eddie Hall Shoulder Routine

  • A1: Seated DB overhead press, 1 x 20-25**, 1/0/X/0, 120 seconds rest
  • B1: Seated barbell overhead press, 3 x 4-8, 1/0/X/0, 120 seconds rest
  • C1: Seated machine lateral raise, 3 x 8-12, 1/0/1/0, 120 seconds rest 
  • D1: Standing DB lateral raise, 3 x 8-12, 1/0/X/0, 120 seconds rest
  • E1: Standing barbell front raise, 3 x 8-12, 10/1/0, 120 seconds rest

Here is the training video for this workout:

Eddie ALWAYS starts off his shoulder day with one high-rep set of seated dumbbell overhead presses. Eddie says that this helps him warm up his shoulders. Eddie even did these when he was a professional strongman! This is a little unusual but it’s hard to argue with Eddie’s results.

After the dumbbell overhead presses Eddie moves onto his main pressing exercise for the day. For this workout it was a seated barbell overhead press.

Finally Eddie finishes off his workout with some lighter shoulder accessory exercises like front raises and lateral raises. Eddie’s unbelievable overhead pressing strength is part of the reason why he could bench press almost 700 pounds.

If you want to copy Eddie Hall’s bench press routine then make sure you include Eddie’s shoulder day as well.

Conclusion

Eddie Hall is one of the strongest bench pressers alive. He has bench pressed 670-680 pounds on many occasions. Personally I think he is right around the corner from the mythical 700 pound bench press barrier.

If you are looking for a new bench press routine then I highly recommend you use Eddie Hall’s bench press program as a starting point.

Here are a few key things to remember:

  • Eddie focuses on the bench press and incline bench press every chest workout
  • Eddie alternates straight weight workouts with banded workouts
  • Eddie uses the “rule of 6” during his workouts
  • Eddie trains his shoulders on a separate day with overhead presses

You now know the EXACT bench press program of one of the strongest bench pressers of all time. So what are you waiting for? Get back in the gym and start training the bench press like you mean it!

“It’s that great feeling, like the first man on the moon, the first man to run a mile in under four minutes. And now, I’m the first to deadlift half a ton. It’s history, and I’m very proud to be a part of it.”

Thank you for reading and I wish you the best of luck with your strength training journey!

Dr. Mike Jansen, PT, DPT

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

Recent Posts