TrainersEye · Session of the Day · Strength · #033

Strength Bench Press — Pressing Force Day

Horizontal pressing force · leg drive, scapular platform, bar-path efficiency · Method · Cluster Protocol 4×(1+1+1) @ 88-92%

Target ≈ 55 minDate Body Weight Session RPE cap 9/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · CNS potentiation & joint centration · 6-8 min

Time__ : __

1	Dead Bug360° brace — pressurise before the plates move	2 × 8
2	Ankle Dorsiflexionsteady breathing rhythm	8 + 8
3	Thoracic Rotationjoints packed — shoulders seated, lats loaded	2 × 10
4	Ball Slamcrisp hip snap every rep	3 × 3 @ 30%

Phase 2 · Primary Max-Force Anchor4 clusters × (1+1+1) @ 88-92% · 20 s intra-rest · 3 min between clusters

Time__ : __

1	Floor Press360° brace — pressurise before the plates move	ramp 5-6 sets	kg
2	Floor Pressleg drive into the bench — heels heavy	4 × (1+1+1)	kg
3	Floor Pressonly crisp reps count — slow bar ends the set	@ 88-92%	kg

Progression: Cluster rule: 20 s intra-rest re-pressurise IAP each mini-rep; 3 min between clusters. Any missed rep ends the cluster — count it, do not repeat it.

Phase 3 · Structural / Torque Reinforcement14-18 min · sticking-point & kinetic-leak accessories · rest 2 min

Time__ : __

1	Incline Dumbbell Bench Pressattack the sticking point — accelerate into it	4 × 4 @ 80%	kg
2	Close-Grip Bench Pressquality over speed, always	3 × 6 tempo 4-1-1	kg
3	Bulgarian Split Squattall posture, ribs stacked	3 × 6/side	kg

Phase 4 · Kinetic Capacity — Carries & Core6-8 min · heavy carries, anti-rotation, posterior isolation

Time__ : __

1	Suitcase Carrycrush grip, shoulders packed	3 × 20 m heavy	kg
2	Pallof Pressanti-rotation — nothing moves	3 × 8/side
3	Glute-Ham Raiseneutral spine — zero shear, hips and bar rise together	2 × 10	kg

Phase 5 · Decompression & Restoration4-6 min · axial traction, spinal decompression, breathwork

Time__ : __

1	Dead Hanglet the spine hang long — grip relaxed, breathe	2 × 30 s
2	Child's Posesteady breathing rhythm	60 s
3	Dead Hangsteady breathing rhythm	45 s/side
4	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Supramaximal loading — competent spotters, safeties set, and technical mastery required. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.