December 10, 2009
So, what’s your maximum bench press? It is one of the most frequently asked questions around the country by gym enthusiasts. 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) Use drop-sets. These are really effective for giving your chest a massive muscle burn and really stressing the muscles. To do these quite simply do your bench-press exercise as normal but once you can no longer do anymore reps simply take off a weight disc and bang out as many more reps as you possibly can. Then take off even more weight and bang out as many more reps as you can physically do. Keep stripping the bar in this manner until there is very little weight left or until your muscles are not able to perform any more. This is one method that is very intense and will leave you feeling very sore for a number of days to come. Ensure that your protein intake remains at a high level in order to aid you in building the muscle back stronger.
2) Cease training your chest. Rather train the triceps by themselves for a change. 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 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. As your triceps do a great deal of the work along with your chest muscles when benchpressing it stands to reason that you will be able to press more.
3) 10 sets of 10 reps. Arnold Schwarzenegger was a fan of this method and was the first person to bring it to real prominence. Basically you benchpress as much weight as you can handle for ten reps and then complete another ten repetitions. Repeat this until you have done ten sets of ten reps. You ought to be lowering the weight gradually from one set to the next and you’ll probably be needing two to three minute breaks in between sets. The point of this is to provide your muscle withe some really unique stimuli for growth. Again expect to be sore for a week after this workout but also expect to increase your benchpress when you do return to bench pressing again. 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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