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.

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