Three Hot Tips For A Bigger Bench Press
So, what’s your biggest bench press? It is certainly one of the top few questions that weight trainers like to ask each other around the world. In fact the amount you can bench is a great yardstick for over all strength and is probably the best way to gain muscle mass on your upper body and therefore the exercise has reached almost mythical status. So here we shall outline three great tips that will really help you improve your maximum bench press.
1) Perform Drop Sets. These are great for providing your chest muscle with new and unique stimulus to grow. To do these simply perform your bench-press exercise as you normally would and when you can not do any more simply take off a weight disc and do as many more as you can. Then lower the weight yet again and do as many more as you can. Keep reducing the weight on the bar in this style until their is no weight left on the bar or until you cannot complete any more repetitions. This technique will leave you rather sore for quite a few more days than normal as it is very intense. Keep your protein intake at a high level to ensure your muscle grow back stronger as soon as possible and to get rid of the muscle soreness.
2) Cease training your chest. Rather train the triceps by themselves for a change. By doing as suggested you can indeed really focus on increasing the strength of your triceps. Once you have done this for 3-4 weeks go back to your benchpress and I can you will more than likely beat your previous best. This is because your chest will have had a really good rest period to completely recover from lots of previous training session and also your triceps will now be stronger. It stands to reason that by increasing your triceps strength you will be able to bench more as they take considerable strain when doing regular benchpressing.
3) Ten Sets of Ten. This is one more intense and tough technique, indeed Arnold Schwarzenegger was a big fan of this technique. Basically you benchpress as much weight as you can possibly cope with for ten repetitions and then do another ten reps. Repeat this until you have done ten sets of ten reps. You will have to reduce the weight gradually but allow yourself two to three minutes rest between sets. The idea behind this is to provide some new and powerful stimulus for your muscles to grow. Once more expect to be particularly sore for maybe a week or so following this workout but also expect increase your maximum bench-press on your return to the gym. This is perhaps the fastest way to gain muscle on your chest if done correctly nd is great no no nonsense muscle building.
OK, I hope you found that useful so why not go ahead and give those tips a try in your next pecs workout.
The Best Chest Workout Report
This report will help you learn how to build your chest muscle the right way.
You will be amazed at how many unskilled people lift away the bench never to get any benificial results. You will need to think about consistency, reps and gradual progression of the weight that you are lifting as the major points to get that ripped chest.
The press or a flye, or pushing and pulling will be the two main motions that you will be using to stimulate growth in the chest muscle. Out of the two motions to build your chest muscle, the press would have be the most beneficial to real muscle growth. Some beneficial exercises in the flye are still needed
Recommended Best Chest Workout
Flat/Incline/Decline Barbell Bench Press
So you got it, I had to start with this exercise, the Bench Press.
You can raise as much weight as you can handle from choosing a basic motion from this wade given range. The best workout that enhances both upper and lower parts of the chest is the incline and decline bench press. The flat bench exercise is a standard exercise used to build both of these muscle groups.
Flat/Incline/Decline Dumbbell Press, Another Best Chest Workout!
Another way of improving growth in the chest is the use of dumbbells.
By using dumbbells, you move through a natural range of motions thus avoiding shoulder injuries. This chest exercise is important in that if one of your shoulders is weaker than the other its easy to realize.
Wide-Grip Dips
After a few dips, chest muscles can be felt burning and growth can also be felt being stimulated after several dips.
Personally, I believe this exercise is highly under utilized and gives amazing results. To take the stress away from the triceps make sure you are leaning forward and are using a wider grip. This will put that stress on the pectoral which is the goal
When the dips become too easy, my other best chest workout tip is to throw in a weight belt and add on as much weight as you will require.
So I do recommend squeezing dips into your training routine and you will get results.
Below are some more popular best chest workout tips
Chest Routine # 1
- Flat Barbell Bench Press: 2 sets of 5 to 7 reps
- Incline Dumbbell Press: 2 sets of 5 to 7 reps
- Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
- Incline Barbell Bench Press: 2 sets of 5 to 7 reps
- Wide-Grip Dips: 2 sets of 5 to 7 reps
- Flat Dumbbell Press: 2 sets of 5 to 7 reps
Maintain these sets to around five to seven as much as possible. This has been proven to be the optimum when it comes to building muscle.
I hope you have found this article useful and to learn more about proven results best chest workouts read the review on the Muscle Gain Truth Program.
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