So, what’s your biggest bench press? It is one of the most often asked questions by strength athletes and bodybuilders the world over. 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 shall outline three great tips that will really help you improve your maximum bench press.
1) Make use of drop sets. These are fantastic in giving you a real burn and really forcing your muscles into new muscle growth. 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 reduce the weight once more and pump out as many more 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 is a very intense technique and will leave you sore for a few days after. 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. 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. 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. Arnold Schwarzenegger was a fan of this method and was the first person to bring it to real prominence. 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 will have to reduce the weight gradually but allow yourself two to three minutes rest between sets. The idea behind this is to provide some new and powerful stimulus for your muscles to grow. 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.