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Get A Bigger Bench Press With These Awesome Tips

So, how many kilos can you bench? 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) Do 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 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. 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) 10 sets of 10 repetitions. 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 should be lowering the weight gradually from one set to the next and you’ll probably be needing 2-3 minute breaks in between each set. The idea of this is to really give your chest muscles some new stimulus 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.

Another great health, fitness and nutrition resource is Truth About Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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