Posts Tagged ‘build chest muscle’
So, how many kilos can you bench? 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 in this article we will provide you with three tips for developing your bench press.
1) Do Drop Sets. These are really effective for giving your chest a massive muscle burn and really stressing the muscles. To do these quite simply do your bench-press exercise as normal but once you can no longer do anymore reps simply take off a weight disc and bang out as many more reps as you possibly 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 fashion until their is no weight left or until you are not able to complete any more reps. This is one method that is very intense and will leave you feeling very sore for a number of days to come. 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. Rather train the triceps by themselves for a change. 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 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. As your triceps do a great deal of the work along with your chest muscles when benchpressing it stands to reason that you will be able to press more.
3) 10 sets of 10 repetitions. This is one more intense and tough technique, indeed Arnold Schwarzenegger was a big fan of this technique. Basically you lift as much as you can for ten reps rest and do another ten reps. Repeat this until you have done ten sets of ten reps. 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.
This report will help you learn how to enhance your chest muscle the right way.
If you have done the research that I have done, you would be surprised at how many unskilled people lift away at the bench, without getting any significant results. You will need to think about consistency, reps and gradual progression of the weight that you are lifting as the major points to get that massive chest.
To stimulate growth in the chest muscle, the two main movements that we will be using are the push and pull, the press or flye. The press is the most beneficial to real muscle growth out of the two motions. In saying that, the flye still has its chest application that you will need to be using.
Flat/Incline/Decline Barbell Bench Press
You got it, I had to begin with this exercise, the Bench Press.
The basic movement from this given range can let you raise as much weight as you can handle. The incline and decline exercise builds both the upper and lower part of your chest. To exercise both of these muscle groups we can use the standard flat bench press, which should be a standard in any muscle building program.
Flat/Incline/Decline Dumbbell Press, Another Best Chest Workout!
Another way of activating growth in the chest is the use of dumbbells.
Dumbbells help prevent shoulder injuries as you move through a more natural range of motions. This chest exercise is beneficial in that if one of your shoulders is weaker than the other its easy to realize.
Wide-Grip Dips
After a few dips, chest muscles can be felt burning and growth can also be felt being stimulated after several dips.
This exercise has been highly under utilized despite its rewarding results. To take the stress afar the triceps make sure you are leaning forward and are using a wider grip. This will put that stress on the pectoral which is the goal
My other best chest workout tip is to put a weight belt on and add as much weight as needed if the dips have become a little too easy.
For beneficial results, I advice squeezing dips into your program.
Below are some more top tips for a proven best chest workout
Chest Routine # 1
- Flat Barbell Bench Press: 2 sets of 5 to 7 reps
- Incline Dumbbell Press: 2 sets of 5 to 7 reps
- Wide-Grip Dips: 2 sets of 5 to 7 reps
Chest Routine# 2
- Incline Barbell Bench Press: 2 sets of 5 to 7 reps
- Wide-Grip Dips: 2 sets of 5 to 7 reps
- Flat Dumbbell Press: 2 sets of 5 to 7 reps
Try and keep these ladders to around five to seven. This is the best proven method in muscle building.
I hope you have found this article useful and to learn more about proven results best chest workouts read the report on the Muscle Gain Truth Muscle Building Program.