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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 all the specific goal of strengthening the pectorals, triceps, biceps and also the muscles of the shoulders as well as the upper back.
The best way to accomplish this goal is by pursuing the principle of "muscle confusion". In muscle confusion, you perform reps of varying amounts per set or you perform more or less begins a workout. You can also very your exercises daily or lift household names one day and then light weights on other days. The reason for this is that you want to stop your body from reaching a plateau having a rigid workout. Because you vary the styles and weights that you simply perform or use respectively in your workouts, the muscles become stronger and the training regimen overall becomes more efficient, helping you to bench press more.
Let us take a look at a sample regimen which uses the principle of muscle confusion. In case 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 5 sets. For Week 3, drop the weight down to 150 pounds, but do 10 reps for 3 sets.
Bench Press Workout - In your muscle confusion regime, you ought to perform a "Maxing Out" (or more formally known as "Train To Failure") workout at least one time a month. The way to try this workout is by getting started with a weight that is heavier than what you're accustomed to lifting. After One to two reps, take a short all 30 seconds to 1½ minutes. Add 10 pounds for every successive repetition unless you reach the point whenever you cannot lift the weight anymore. When doing a maxing out regime, make sure that you have a gym buddy or even a spotter who can grab the load when you can no longer push up.
For individuals who do bench presses twice or maybe 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 1 and 3 and then max from 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, these 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 will be capable of lifting. The proper way to do speed reps is by slowly lowering the weight to simply 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 are able to bench more.
No matter how great a bench press regimen is, be sure to allot days of rest which means that your body can recover. Remember that it is during sleep and rest that new muscle growth occurs. If you grow more stronger muscle groups, you are sure to increase your the flat bench press in no time at all.
