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Bench Press Workout - For men who want to discover ways to increase their bench presses, it is very important to observe an effective and proper regimen, with the specific goal of strengthening the pectorals, triceps, biceps and the muscles of the shoulders and also the upper back.
The best way to accomplish this goal is by following the principle of "muscle confusion". In muscle confusion, you perform reps of varying amounts per set otherwise you perform more or less takes hold a workout. You can also very your exercises per day or lift big names one day and then light weights on other days. The reason for this is that you want to avoid your body from reaching a plateau having a rigid workout. Since you vary the styles and weights that you simply perform or use respectively within your workouts, the muscles become stronger and the training regimen in general becomes more efficient, making it possible to bench press more.
Let's take a look at a sample regimen which uses the principle of muscle confusion. If you are doing it only once weekly, vary your reps, sets and weights weekly. For Week 1, bench a barbell having a weight of 140 pounds 12 times for 3 sets. For Week 2, bench 160 pounds 6 times for five sets. For Week 3, drop the body weight down to 150 pounds, but do 10 reps for 3 sets.
Bench Press Workout - As part of your muscle confusion regime, you should perform a "Maxing Out" (or more formally known as "Train To Failure") workout at least once a month. The way to do this workout is by getting started with a weight which is heavier than what you might be accustomed to lifting. After 1 or 2 reps, take a short remainder of 30 seconds to 1½ minutes. Add Ten pounds for every successive repetition until you reach the point when you cannot lift the load anymore. When doing a maxing out regime, make sure that you have a gym buddy or perhaps a spotter who can grab the body weight when you can no longer push it up.
For individuals who do bench presses twice or even more a week, you can plan your regimen in a different way. Let us say you bench on Tuesdays and Thursdays, you can do maxing out training on Tuesday and do speed repetitions on Thursdays. Or you can speed rep on Weeks 1 and 3 and then max on Weeks 2 and 4. Make certain you squeeze in a day of traditional bench presses in your schedule.
Bench Press Workout - To explain what speed repetitions are, they are exercises that are popularly known as "explosive bench presses". To do this, use a weight that is 40 to 45 percent lesser than the heaviest (or the maximum) weight that you are capable of lifting. The proper way to do speed reps is as simple as slowly lowering the weight to just a few inches above your chest after which pushing it upward explosively as hard and as fast as you can can. Do 10 to 12 reps for 3 sets. Speed reps help stimulate fast twitch muscle fiber growth so that you will are able to bench more.
No matter how great a bench press regimen is, be sure to allot days of rest so your body can recover. Understand that it is during sleep and rest that new muscle growth occurs. If you grow more stronger muscle tissues, you are sure to increase your bench press in no time at all.
