Mixing in Bench Presses With the P90X

If you want to get lean and ripped, the P90X program could be for you. Combining weight training, cardio and yoga, the program burns calories and helps blast the fat. It may not be the best choice for those looking to get big and strong, though, and you won't find many powerlifters following it. While you may never build a world class bench press on the P90X program, there's no reason why you can't add bench presses into the mix.

  1. Picking the Program

    • P90X has three different schedule options. First up is the classic, which has three days of traditional weight training and three days of yoga and cardio each week. You can also opt for the lean routine, which is two days of weights and four days of cardio and yoga. Finally you have doubles, which is the classic program, but with extra cardio. Without a doubt, the classic is the version to go for if you want to follow P90X and build your bench at the same time. You get more time on the weights than with the lean program, and the extra cardio on the doubles routine could sap your energy and strength.

    Timing it Right

    • The bench press works your chest, along with your shoulders and triceps. Most phases of P90X have you working your chest on Monday, either with your back or your shoulders as well. By training your bench on Monday, you ensure you're fully recovered after your rest day on Sunday, meaning you can go into the gym with maximum intensity and focus. To get even better strength results, personal trainer Nick Husin recommends a hybrid workout on Fridays. This involves performing five sets of five reps of the bench press, shoulder press, row, squat, biceps curl and triceps extension.

    Confused Yet?

    • program creator Tony Horton based the concept of P90X on a theory known as muscle confusion. The idea is that by constantly changing your program, your body is always being challenged and you'll see better results. To do this with the bench press, use a different variation of the movement every few weeks. Spend four weeks performing traditional bench presses, then switch to incline bench presses. Complete a four-week cycle on these, then try close-grip and paused bench presses -- where you hold the bar on your chest for three seconds before pressing up -- before going back to regular benching.

    Be Aware of Overtraining

    • Neglecting recovery and rest in your training is the most common way people will hit plateaus, or worse, get injured, notes trainer Mark Sisson. While P90X can be very effective, it might be too much for some people, adds Sisson. To avoid overtraining, consider cutting down your workout volume, or dropping one of the weekly cardio sessions. This means you're not following a strict P90X routine, but it's a better way to blend the routine with heavy bench pressing while avoiding overtraining.