So, how much can you bench? It is certainly one of the top few questions that weight trainers like to ask each other around the world. 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 you with three tips for developing 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 stripping the bar in this manner until there is very little weight left or until your muscles are not able to perform any more. 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) Quit training your chest. Rather train the triceps by themselves for a change. 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. Because you triceps take a great deal of the work load during benchpressing it is obvious that you will be able to press more if you strengthen your tricep muscles.

3) 10 sets of 10 repetitions. This is another really hard core technique, indeed Arnold Schwarzenegger was a fan of this. Basically you benchpress as much weight as you can possibly cope with for ten repetitions and then do another 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: bench press, build chest muscle, build muscle mass, chest training, fastest way to gain muscle, gain muscle mass
Filed under: Fat Loss