Emil Lundgren has won the Sub-Junior World Championship, as well as Junior European and World titles in bench press. He also holds both Sub-Junior and Junior world records. In this video, you will see how he prepares for Worlds with 12 days out while running a custom version of the program Junk Volume Kings & Queens.
In this video, you will hear his coach, Josef Eriksson, explain much of how they warm up and what they look for technically. As a viewer, you will be guided through what they aim to achieve, what they place more and less emphasis on in the lift, as well as the approach they take to different weights and sets.
Learn more about Team Built Strong at the World Championships here:
https://builtstrong.se/articles/championships/bench-press-worlds-2026/