So, what’s your maximum bench press? 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 in this article we will provide you with three tips for developing your bench press.
1) Use drop-sets. These are great for providing your chest muscle with new and unique stimulus to grow. 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 once more take some more weight off the bar and perform as many more reps 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. 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. Instead give your triceps a separate workout. By doing this you can 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) Do ten sets each consisting of ten repetitions. 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 should be lowering the weight gradually from one set to the next and you’ll probably be needing 2-3 minute breaks in between each set. The reason for doing this is to try and give your pecs some new varied stimulus to trigger muscle growth. 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.