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.
Chest Training For The Hard Gainer
Do you have a well developed, shirt ripping impressive chest? A chest that anyone would be proud to have. Or do you have the kind of chest that is better left unseen. Unimpressive and not worthy of a trip to the beach. Well now is your chance to develop the chest you always wanted. Building chest muscles is easy with a little hard work and some sound chest building tips and techniques.There are easy ways to build impressive chest muscles if you just follow some simple guidelines.
Best Chest Building Exercise
·Bench Press
. Essential to this exercise is making sure that you use proper technique and control the weight throughout the whole movement. Building a huge chest will require the need to have a weight bench and a set of weights in order to do the following techniques.
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Lay down on the bench with the bar above you and directly above your eyes. Concentrate on lowering the bar to the mid point of your chest. Control the weight throughout the whole movement so you don’t bounce it off your chest. You will do 15 repetitions for the first set. After the first set you will do successive sets of 12 reps, 10 reps and 8 reps. Each set should be done to a point where the next rep will be almost impossible to do without the aid of a spotter. Continue this for two weeks until you feel comfortable with this exercise.
·Dumbbell Flyes
Another excellent exercise to aid you in building chest muscles are dumbbell flyes. Holding a dumbbells in each hand lay flat on the bench. Lower the dumbbells out to your side and down to the level of the bench with slightly bent arms. The lower you can bring the dumbbells the more stretch you will get.As you bring the dumbbells up to the starting position squeeze your chest muscles to get an incredible pump. Use the same amount of sets and reps as you did with the bench press. Four sets of 15, 12, 10 then 8 repetitions.
·Once A Week
To give your chest muscles a chance to grow it is best to only work out your chest once a week. The amount of weight you can lift and the amount of sets you will do will depend on the foundation you have built for your self. Each set should be taken to failure. It’s been shown that going to failure (the point where you can’t lift the weight anymore and need help to finish the last rep) will strain the muscles enough to force them to grow because of the amount of stress placed on the muscle.
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If you are really serious about building chest muscles then you must include these two exercises in your weekly muscle building routine. It is crucial to mention that you need to routinely change your workout and integrate other strategies to help shock your body into growth. When you have progressed beyond the level of beginner you will know which exercises your body responds best to and you can revamp your workout to take advantage of this. If it’s worth having it’s worth the hard effort.
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