Horace bench press is a fun alternative to your normal bench press program.
I first saw this technique described in the article Hanna Hybrid by Wade Hanna. Wade Hanna tells you to start with 40kg and do 5 reps, add 20 more kg and do 5 more reps, add 20 kg and do 5 more reps, and so on until you fail at doing 5 reps. You will then reduce the weight 20kg for each set of 5 reps until it again is down to 40kg. The break between sets is no more than the time you need to change the weights. A session may then look as follows:
40kgx5
60kgx5
80kgx5
100kgx5
120kgx4
100kgx5
80kgx5
60kgx5
40kgx5
For some, it will be too much to increase the weight by 20kg for each set. You can then start with 40 and increase by 10kg per set.
