Bench Press Workout - For men who want to learn to increase their bench presses, it is crucial to observe an effective and proper regimen, using the specific goal of strengthening the pectorals, triceps, biceps and also the muscles of the shoulders and the upper back.
The best way to achieve this goal is by following the principle of "muscle confusion". In muscle confusion, you perform reps of varying amounts per set or you perform more or less sets in a workout. You can also very your exercises per day or lift household names one day and then light weights on other days. The explanation for this is that you want to prevent your body from reaching a plateau having a rigid workout. Since you vary the styles and weights which you perform or use respectively inside your workouts, the muscles become stronger as well as the training regimen in general becomes more efficient, helping you to bench press more.
Let us take a look at a sample regimen that utilizes the principle of muscle confusion. In case you are doing it only once weekly, vary your reps, sets and weights every week. For Week 1, bench a barbell with a weight of 140 pounds 12 times for 3 sets. For Week 2, bench 160 pounds 6 times for 5 sets. For Week 3, drop the load down to 150 pounds, but do 10 reps for 3 sets.
Bench Press Workout - As part of your muscle confusion regime, you need to perform a "Maxing Out" (or more formally referred to as "Train To Failure") workout one or more times a month. The way to try this workout is by beginning with a weight that's heavier than what you're accustomed to lifting. After One to two reps, take a short rest of 30 seconds to 1½ minutes. Add 10 pounds for every successive repetition before you reach the point when you cannot lift the body weight anymore. When doing a maxing out regime, make certain you have a gym buddy or perhaps a spotter who can grab the weight when you can no longer push it.
For individuals who do bench presses twice or even more a week, you can plan your regimen in different ways. Let us say you bench on Tuesdays and Thursdays, you can do maxing out training on Tuesday and do speed repetitions on Thursdays. Or speed rep on Weeks One and three and then max on Weeks 2 and 4. Make sure that you squeeze in a day of traditional bench presses within your schedule.
Bench Press Workout - To explain what speed repetitions are, they're exercises that are often called "explosive bench presses". To do this, make use of a weight that is 40 to 45 percent lesser compared to the heaviest (or the maximum) weight that you are capable of lifting. The proper way to do speed reps is by slowly lowering the weight to merely a few inches above your chest then pushing it upward explosively as hard so when fast as you can are able to. 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 the bench press regimen is, make sure you allot days of rest so that your body can recover. Remember that it is during sleep and rest that new muscle growth occurs. Should you grow more stronger muscular tissues, you are sure to increase your the flat bench press in no time at all.