So, what’s your maximum bench press? 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) Use drop-sets. These are really effective for giving your chest a massive muscle burn and really stressing the muscles. 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 take off even more weight and bang out as many more reps as you can physically do. 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 highly intense method that will in all likelihood leave you sore for a good few days. Ensure that your protein intake remains at a high level in order to aid you in building the muscle back stronger.

2) Quit training your chest. Instead hit your tricep muscles on their own. By doing as suggested you can indeed really focus on increasing the strength of your triceps. 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. 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 reps. This is one more intense and tough technique, indeed Arnold Schwarzenegger was a big fan of this technique. 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 will have to reduce the weight each time and have to give yourself a two to three minute break between sets. The idea behind this is to provide some new and powerful stimulus for your muscles to grow. 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: Build Muscle