3 Top Tips To Ramp Up Your Bench Press
So, what’s your biggest 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) Perform 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 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 very intense technique and will leave you sore for a few days after. 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 train your triceps on their own. 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 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. 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 press as much weight as you can for ten repetitions and then perform another set of ten reps. 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.
