The Jeff Nippard Bench Press Workout | The Ultimate Guide!


Jeff Nippard Bench Press

Are you curious about the Jeff Nippard bench press workout?

Do you want to know Jeff Nippard trains the bench press for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Jeff Nippard bench press workout to take your training to the next level!

Introduction

  • Part 1: Bench Press Push Day
  • Part 2: Bench Press Full Body Day
  • Part 3: Bench Press Upper Body Day

Jeff Nippard is one of the biggest experts in the fitness industry, and it’s easy to see why.

He has an incredible physique, including a very muscular upper body and ripped six-pack abs!

Of course, Jeff Nippard is also extremely strong. He can bench press over 370 pounds, which is over double his body weight!

So how did Jeff Nippard get so strong on the bench press?

Does he have a secret bench press workout, or is he just gifted for building a big, strong chest?

Jeff Nippard trains the bench press using high-volume powerbuilding style workouts. He likes to work up to 2-4 heavy sets on the bench press early in his workout, and then perform different high-rep accessory movements to build muscular hypertrophy and attack his weak points.

Jeff trains the bench press using one of 3 different training splits:

Jeff Nippard’s Bench Press Training Splits

  • Option #1: Push / Pull / Legs
    Option #2: Full Body
  • Option #3: Upper / Lower

Jeff says the push / pull / legs and full body splits are his favorite way to train for size and strength. However, he uses all three of these training splits to build size and strength – including  a huge bench press!

Here is one of Jeff Nippard’s bench press focused “push” workouts that you can try. Check it out:

Jeff Nippard’s Chest-Focused Push Workout #1

  • Exercise #1: Bench press (competition grip), 4 sets of 4-6 reps
  • Exercise #2: Incline cable fly, 3 sets of 12-15 reps
  • Exercise #3: Standing DB press, 4 sets of 10-12 reps
  • Exercise #4: Egyptian lateral raise, 4 sets of 12-15 reps
  • Exercise #5: Cable pushdown (pronated grip), 4 sets of 12-15 reps
  • Exercise #6: Rope cable face pull, 3 sets of 20 reps

Here is the training video:

Talk about an intense workout!

For this routine, Jeff Nippard performs 2 major exercises for his chest, shoulders, and triceps.

Of course, he starts this workout with the bench press! Jeff Nippard performs 4 sets of 4-6 reps on the bench press, and then immediately moves into his other chest accessory exercises.

Here is Jeff talking about why he likes the bench press so much for building size and strength:

“I attribute a lot of my overall chest development to working up to a 370 pound paused bench press at 165 pounds bodyweight as an all-time PR.

I’ve defended why I love the bench press in other videos, but very quickly there are 4 main reasons I favor the bench press as an overall movement for the chest.

Like any barbell compound movement, it is very conducive to progressive overload. Second, guys with a big bench have big pecs. The bench press has the best carryover or transfer to other movements.

The bench press activates a ton of muscle mass. It doesn’t only hit the chest, it also hits the delts and the triceps. That makes it perfect as a main heavy movement on a push day.”

After the bench press, he moves onto his different accessory exercises for the day.

Jeff Nippard loves the bench press, but he still understands that you have to perform a variety of exercises to attack all of your weak points.

Now let’s look at one of Jeff Nippard’s full body bench press workouts. Check it out:

Jeff Nippard’s Chest-Focused Full Body Workout

  • Exercise #1: Bench press, 3 sets of 3 reps
  • Exercise #2: Standing cable crossover (mid-pulley), 3 sets of 15 reps
  • Exercise #3: Romanian deadlift, 3 sets of 12 reps
  • Exercise #4: Chest supported row, 3 sets of 15 reps
  • Exercise #5: Standing Arnold press, 3 sets of 12 reps
  • Exercise #6: One-arm cable pushdown, 3 sets of 15 reps
  • Exercise #7: Smith machine shrug, 3 sets of 12 reps

Here is the training video:

Talk about an intense workout!

As usual, Jeff Nippard starts this workout with the bench press. He likes to perform his heaviest movement first in the workout, as this is the best way to build pure strength.

“Even though we’re training full body, we’re prioritizing chest early in the workout which has been shown by the scientific literature to increase strength and performance.”

During the workout, Jeff Nippard gives some great advice on how to get more out of the bench press.

He believes performing the movement with perfect form is absolutely essential.

He says that using external cues, such as trying to move the weight as quickly as possible, is the way to go if you are trying to lift maximum weight.

“For the bench press, we generally want to use external cues rather than internal cues.

Meaning you want to focus on moving the weight with good technique rather than focusing on the mind-muscle connection.

Over 15 years of research has shown that external focus on the movement itself improves motor performance including strength.”

This was a full body workout, so after the bench press, Jeff Nippard performed a variety of accessory exercises for his entire body.

even performed some heavy Romanian deadlifts for his lower body!

Of course, Jeff Nippard is also a big fan of the classic upper / lower split. He believes using the 6-day upper / lower split is one of the best ways for natural trainees to a huge bench press, as well as a more muscular upper body.

Here is one of Jeff’s upper body focused bench press workouts that you can try. Check it out:

Jeff Nippard’s Chest-Focused Upper Body Workout

  • Exercise #1: Bench press, 3 sets of 6-8 reps
  • Exercise #2: Pull ups (wide / overhand grip), 3 sets of 8 reps**
  • Exercise #3: Floor press, 2 sets of 8 reps
  • Exercise #4: Seated one-arm cable row, 3 sets of 8-12 reps
  • Exercise #5: Arnold press, 2 sets of 12 reps
  • Exercise #6: Reverse pec dec, 2 sets of 10 reps****
  • Exercise #7: Cable rope pushdowns, 3 sets of 21 reps******
  • Exercise #8: One-arm machine preacher curl, 2 sets of 15-20 reps

**Perform 8 regular reps, then immediately perform 2 eccentric-only reps

****Perform 10 reps with your upper body leaning forward, then immediately perform 10 reps with a vertical torso

******Perform 7 partial reps in the bottom position, then 7 reps in the top position, then 7 full range of motion reps

Here is the training video:

Talk about an intense workout!

As usual, Jeff Nippard starts this workout with the bench press.

He performs 3 heavy sets in the 6-8 rep range, and then moves onto the rest of his accessory exercises for chest, shoulders, triceps, back, and biceps.

Conclusion | The Jeff Nippard Bench Press Workout!

Jeff Nippard has one of the biggest bench presses in the fitness industry, and it’s easy to see why.

He trains the bench press using a variety of training splits, including the push pull legs split, the full body split, and the upper lower split.

No matter which split he uses, he performs the bench press first in his routine so that he can lift as much weight as possible.

If you are looking for a new routine to blow up your bench press, then you have to give the Jeff Nippard bench press workouts a shot. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“I lost my mind in this game like Vincent van Gogh. He dedicated his life to his craft and lost his mind in the process. That’s happening to me.”

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

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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