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 in this article we will provide the outline of three time proven 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 reduce the weight once more and pump out as many more as you possibly can. 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 technique will leave you rather sore for quite a few more days than normal as it is very intense. 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. 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 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 another really hard core technique, indeed Arnold Schwarzenegger was a fan of this. 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 will have to reduce the weight each time and have to give yourself a two to three minute break between sets. The idea behind this is to provide some new and powerful stimulus for your muscles to grow. 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.
