Three Hot Tips For A Bigger Bench Press

   

So, how many kilos 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 in this article we will provide the outline of three time proven tips for increasing your bench press.

1) Perform Drop Sets. These are great for providing your chest muscle with new and unique stimulus to grow. 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 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 style until their is no weight left on the bar or until you cannot complete any more repetitions. This technique will leave you rather sore for quite a few more days than normal as it is very intense. Ensure that your protein intake remains at a high level in order to aid you in building the muscle back stronger.

2) Stop training your chest. Instead train your triceps on their own. You can really focus on increasing the strength of your triceps by working out like this. 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. 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. 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. Continue doing this until you have done ten sets consisting of ten reps each. 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 reason for doing this is to try and give your pecs some new varied stimulus to trigger muscle 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.

Tags: , , , , ,

How To Build Your Chest Muscles

   

When you put on a tight shirt is your chest popping out for all the world to see? A chest you can be proud of and screams out for all the world to look at. Or do you have the kind of chest that is better left hidden under a sweat shirt. Small and unimpressive. If you want the kind of chest you always wanted now is your chance. With the proper chest building techniques you can build the chest you know you were meant to have.You can build incredible chest muscle if you follow some easy guidelines.

Best Chest Building Exercise

·Bench Press

. Essential to this exercise is making sure that you use proper technique and control the weight throughout the whole movement. If you don’t have weights and a weight bench then you need to get them because this is one of the most important exercises to build a massive chest.

Start Today!! Set your sights on the prize and start to increase muscle size today!

Lay down on the bench with the bar above you and directly above your eyes. Pick the bar up off the bench supports and bring it down to the point where it hits you mid chest. Do not bounce the weight and use the momentum to hoist the weight up. Begin with a weight that will allow you to get 15 repetitions relatively easy. The rest of the sets will include using only enough weight so that you can only do 12,10 and then 8 reps. Each set should be done to a point where the next rep will be almost impossible to do without the aid of a spotter. Follow this basic formula for several weeks until you feel positive in your ability to both handle the weight and control it without worrying about form.

·Dumbbell Flyes

Another excellent exercise to aid you in building chest muscles are dumbbell flyes. Holding a dumbbells in each hand lay flat on the bench. With bent arms lower the weight to mid chest. By lowering the weight as far as you can go you will get a great stretch for your chest.Squeeze your chest muscles hard at the top of the movement and contract the chest muscles as hard as you can. Same as the bench press do the same rep and set scheme. Your reps will be 15, 12, 10 and then 8.

·Less is often better

For the best muscle gains work out your chest only once during the week. When you have a solid foundation you can start to increase the amount of exercises and the weight you can lift. Ideally you will want to begin going to failure on most of the sets that you do. Going to failure, that point where you can’t lift the weight anymore, is your ultimate goal.

For other great chest building tips you will want to visit Rocko’s web site, you can find it here: Rocko’s Muscle and Chest Building Tips

In order to build chest muscles you must include these two exercises. It is crucial to mention that you need to routinely change your workout and integrate other strategies to help shock your body into growth. Adding other exercises that you know your body will respond to will take you to the next level. Work hard for what you want and don’t ever give up.

I hope you enjoyed this article, Check out the 18 year old that put up a site on how to increase muscle size. He knows what he’s doing.

Tags: , , , , , , ,