Bench Press Workout

Bench Press Workout

Get A Bigger Bench Press With These Awesome Tips

So, how much can you bench? It is gym enthusiasts favourite question to ask all around the globe. 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 will outline three great tips for increasing your bench press.

1) Do Drop Sets. These are fantastic in giving you a real burn and really forcing your muscles into new muscle growth. 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 reduce the weight once more and pump out as many more as you possibly can. Keep reducing the weight on the bar in this fashion until their is no weight left or until you are not able to complete any more reps. This is a highly intense method that will in all likelihood leave you sore for a good few days. Make sure your protein intake is high to help build the muscles back stronger for the next few days.

2) Don't train your chest muscles. Instead hit your tricep muscles on their own. By doing so you can focus on strengthening your tricep muscle a great deal more. Once you have done this for 3-4 weeks return to your regular bench-pressing workout and you will are highly likely to top your previous best bench-press. This is due to the fact that your chest will have had a really good rest period to completely recover from all of your previous Workouts and also your triceps will now possess greater strength. 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) 10 sets of 10 reps. This is one more intense and tough technique, indeed Arnold Schwarzenegger was a big fan of this technique. Basically you lift as much as you can for ten reps rest and do another ten reps. Proceed once more until you have finally completed ten sets of ten repetitions each. You will have to reduce the weight gradually but allow yourself two to three minutes rest between sets. The idea of this is to really give your chest muscles some new stimulus 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.

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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is this a good workout to increase bench press?

3-4 sets BB bench 90-95% of max 2-4 reps
3-4 sets skullcrushers 5 reps
3-4 sets DB flys 3-4 sets 5 reps

shoulders i do opn a different day i do:

3-4 sets military press 5 reps
3 sets uproght row 6 reps
3 sets rear delt raises 6 reps

all sets are done heavy, where each rep is very challenging.
obviously i am not just an egomaniac i work back, legs, biceps and shoulders aswell.

Your routine looks pretty good, but I would only do one set of 90-95% and then do a couple of 70-75% set with push-ups thrown in. Then alternate some other tricep exercise with skull crushers, ie: heavy pressdowns, kick backs or lying extensions. Typically the failure point of bench is the transition from shoulders to triceps. Your tricep is the weakest muscle in the movement and will exhaust the fastest.

Good luck!

Personal Training Workout Tips & Drills : Bench Press Fitness Exercises

 

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Bench Press Workout

Tagged with: bench • bench press workout chart • bench press workout plan • bench press workout routine • bench press workouts • bench press workouts for strength • exercise • fitness • press • workout

Filed under: Weight Lifting Programs

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