3 Top Tips To Ramp Up Your Bench Press

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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) 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 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. Keep your protein intake at a high level to ensure your muscle grow back stronger as soon as possible and to get rid of the muscle soreness.

2) Stop training your chest. Instead train your triceps on their own. 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 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) 10 sets of 10 repetitions. Arnold Schwarzenegger was a fan of this method and was the first person to bring it to real prominence. Basically you benchpress as much weight as you can handle for ten reps and then complete another ten repetitions. Repeat this until you have done ten sets of ten reps. You will have to reduce the weight each time and have to give yourself a two to three minute break between sets. The point of this is to provide your muscle withe some really unique stimuli for growth. 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.

Tagged as: bench press, build chest muscle, build muscle mass, chest training, fastest way to gain muscle, gain muscle mass