Join the official JHEPC Bench Only Team Group.
 
Train inside a structured Conjugate bench press programme designed and updated by Josh Hezza. These team plans mirror the same principles used in full online and 1:1 coaching, but delivered in a group environment through BridgeAthletics.
 
Weekly Conjugate bench press programming delivered direct to the BridgeAthletics app
10 places available for launch
Built specifically for lifters whose primary goal is building a bigger bench press
 
When you sign up, you'll start the following Monday
Standard Rate: £29.99/month (for all future sign-ups)
This is the lowest-cost way to access JHEPC programming while training alongside other athletes inside the Conjugate system.
 
Whether your goal is your first 100kg bench, a long-overdue plateau breakthrough, or pushing towards elite numbers, this programme is built around developing the bench press through intelligent exercise selection, structured progression, and targeted weak point work.
 
The programme uses a dedicated Conjugate approach centred around bench press development, combining Max Effort, Dynamic Effort, repetition work, hypertrophy, and specialised accessory training to improve pressing strength and upper body performance.
 
What you get:
Weekly updated Conjugate bench press programming
Max Effort and Dynamic Effort pressing built into structured waves
Targeted triceps, shoulder, upper back, and chest development
Bench-specific accessory rotations designed to address common sticking points
Built-in pathways for testing new PRs and preparing for bench-only competitions
Exercise selection informed by years of coaching powerlifters, strongmen, and bench specialists
Coaching logic adapted for modern raw bench pressing
 
Whether bench press is your weakest lift or the lift you care about most, this programme provides a structured system for building pressing strength year-round.