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So, how much 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 the outline of three time proven tips for increasing 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 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 style until their is no weight left on the bar or until you cannot complete any more repetitions. This is a highly intense method that will in all likelihood leave you sore for a good few days. 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 hit your tricep muscles 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 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) Ten Sets of Ten. Indeed Arnold Schwarzenegger was a big fan of this particular technique. Basically you lift as much as you can for ten reps rest and 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 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.

Everyone knows to build muscle up one of the best exercises for the upper body is the bench press. As always certainly one of the questions most bodybuilders want to know the answer to is: how much can you bench press?’. Of course i is probably not the best measurement of total all round body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle now and get a bigger bench press:

Grow your triceps. Your triceps are a crucial muscle in performing the bench press and make up two thirds of the muscle mass on your arm. it is more than likely that weak tris are restricting your bench press progress. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Less effective are isolation type exercises such as tricep press downs. They will definetely help add weit to your bench press.

Why not experiment by doing a seperate session for your triceps alone. Usually bodybuilding programs recommend that you train the chest in the same session as the triceps. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a period of a few weeks and then go back and see how many more weight discs you can press.

Variety. have you been repeating the same old workout for months? time to mix it up then. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.

Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. Too much training for your chest muscles means it takes longer for them to recover and develop. Instead of focussing on quantity, focus on technique and intensity. A short intense workout is much more effective than a long drawn out one.

Good rest periods. Your muscles are not going to grow in the gym! At rest is when they grow. You won’t grow if you don’t allow enough time to grow. Of course do not workout again when your muscles are still, a fair rule of thumb is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.

Take some time-off. Why not take a break if you hit a training plateau. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.

Give your chest muscles a much more intense hit by doing negatives. Negatives are when two spotters (gym partners) help you press the weight up but then let you lower it under full control. We do this because you can actually lower more weight than you can lift. Therefore if we can get the body lowering more weight it is probable that this will aid us for the effort phase also. The lowering portion of the lift is know to trigger more muscle growth than the positive effort phase.

Double check your diet. Are you eating 5-7 meals a day with approximately 1 gram of protein per pound of body weight? If you are not then it is possible that you are limiting your gains by not following a muscle building diet strictly enough. Each meal should be roughly 50% carbohydrate, 30% protein and the rest made-up of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.

Focus on your technique. Are you pressing correctly. Faulty technique can push the focus away from the chest muscles group and put you at a heightened risk of getting injured. Make sure you are not lifting your feet off the ground and that your hands are not too close together, these are two very common errors.

By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go get them!

Is your chest impressive? A chest that anyone would be proud to have. Or do you have the kind of chest that is better left unseen. Unimpressive and not worthy of a trip to the beach. If you want the kind of chest you always wanted now is your chance. With a little hard work and some proper chest building techniques you can build a chest you can be proud of.There are easy ways to build impressive chest muscles if you just follow some simple guidelines.

Best Chest Building Exercise

·Bench Press

The granddaddy of all chest building exercises is the flat bench press. Using proper form and technique are essential when doing this exercise. If you already have access to a weight bench and weights the following chest building technique should be included in your training program.

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While you are laying flat on the bench align the bar directly above you. Pick the bar up off the bench supports and bring it down to the point where it hits you mid chest. Do not bounce the weight and use the momentum to hoist the weight up. You will do 15 repetitions for the first set. The rest of the sets will include using only enough weight so that you can only do 12,10 and then 8 reps. Go to failure on each set for maximum growth. To get completely comfortable with this exercise may take several weeks.

·Dumbbell Flyes

No chest workout would be complete without the aid of the famous dumbell flyes. Holding a dumbell in each hand lay flat on the bench. Lower the dumbbells out to your side and down to the level of the bench with slightly bent arms. The lower you can go the greater the stretch and emphasis on your chest muscles.As you bring the dumbbells up to the beginning position contract your chest muscles to get an incredible pump. Use the same amount of sets and reps as you did with the bench press. Four sets of 15, 12, 10 then 8 repetitions.

·Less is often better

For the best muscle gains work out your chest only once during the week. When you have a solid foundation you can start to increase the amount of exercises and the weight you can lift. In the long run you will want to stress the muscles to the point of failure. Your ultimate goal is to go to complete failure for optimum muscle gains.

For more great chest building tips you will want to visit Rocko’s site, you can find it here: Rocko’s Muscle and Chest Building Tips

These two exercises are a great starting point to building chest muscles and having an impressive muscular chest. To shock and confuse your muscles you must periodically change your muscle building program. When you have progressed beyond the level of beginner you will know which exercises your body responds best to and you can revamp your workout to take advantage of this. Remember that anything worth having is worth working hard for.

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