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.

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