Bench Press Blackout Challenge – Can You Complete This?

5 votes, average: 5.00 out of 55 votes, average: 5.00 out of 55 votes, average: 5.00 out of 55 votes, average: 5.00 out of 55 votes, average: 5.00 out of 5 (5 votes, average: 5.00 out of 5) You need to be a registered member to rate this post.
Loading...
Share on Facebook0Tweet about this on Twitter0Share on LinkedIn2Share on Google+1Share on Reddit0

Think you have what it takes to complete this bench press challenge? Let’s find out. See if you can make it through without blacking out. The blackout challenge consists of three exercises:

  1. Bench Press
  2. Dumbbell Bench Press
  3. Push Ups

Simple. A little too simple? Not a chance!

Related: Improve Your Bench Press Power

You will be rotating between these three exercises. Rest as long as you need between sets. The point isn’t to rush through this challenge. The goal is to merely complete it. So set aside your next “normal” chest day, and give this workout a try.  If you finish it, let me know in the comments section below.

Bench Press. Place 60% of your one rep max on the bar. If you don’t know you max, use this calculator to estimate it. You will perform 10 reps per effort. If you can’t make it to 10 reps during a set, no problem. Rack the weight, rest a few seconds, un-rack, and complete the set.

You must complete a total of 10 reps before moving on to the next exercise in the cycle.

Women:  Use the same – 60% of your bench press max. If you don’t know this, take your last weight and reps performed and input this information into the calculator above.

Push UpsDumbbell Bench Press. Grab dumbbells that are one-third of your bodyweight. If you weigh 180 pounds, then you’ll be using 60 pound dumbbells. If you weigh 270 pounds, you’ll be using 90 pound dumbbells.

As with bench press, you must complete a total of 10 reps before moving on, even if you have to rest briefly during the set.

Women:  Use dumbbells that are one-sixth of your body weight. Is you weight 150 pounds, then you’ll be using 25 pound dumbbells.

Push Ups. After dumbbell bench presses, it’s time to hit the floor and knock out 10 push ups. Again, resting during the set is allowed.

Women: If you can’t do regular push ups very well, use knee push ups.

Rounds. You will complete a total of 10 rounds. Each round consists of a bench press, dumbbell bench press, and push ups set.

In total this challenge will have you performing 300 reps. Your chest and triceps will be destroyed. Go eat, sleep, and recover. You’re going to be sore.

Bench Press Blackout
Challenge Workout
Exercise Sets Reps
 Bench Press  10  10
 Dumbbell Bench Press  10  10
 Push Ups  10  10
Total Views: 4906
Share on Facebook0Tweet about this on Twitter0Share on LinkedIn2Share on Google+1Share on Reddit0

Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.