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Bench Press Workout - For men who want to learn how 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 as well as the upper back.

The best way to make this happen 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 each day or lift heavy weights 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 using a rigid workout. As you vary the styles and weights that you perform or use respectively within your workouts, the muscles become stronger as well as the training regimen in general becomes more efficient, making it possible to bench press more.

Let us take a look at a sample regimen that utilizes the principle of muscle confusion. If you're doing it only once a week, vary your reps, sets and weights every week. 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 load 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 referred to as "Train To Failure") workout at least once a month. The way to do that workout is by starting out with a weight that is heavier than what you are accustomed to lifting. After One to two reps, take a short remainder of 30 seconds to 1½ minutes. Add Ten pounds for every successive repetition before you reach the point whenever you cannot lift the weight anymore. When doing a maxing out regime, ensure that you have a gym buddy or a spotter who can grab the weight when you can no longer push up.

For individuals who do bench presses twice or more a week, you can plan your regimen in different ways. Let us say you bench on Tuesdays and Thursdays, that you can do maxing out training on Tuesday and do speed repetitions on Thursdays. Or you can 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 inside your schedule.

Bench Press Workout - To explain what speed repetitions are, these are exercises that are commonly known as "explosive bench presses". To do this, make use of a weight that is 40 to 45 percent lesser than the heaviest (or the maximum) weight that you are capable of lifting. The best 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.

Regardless of how great a the flat bench press regimen is, make sure you allot days of rest which means that your body can recover. Understand that it is during sleep and rest that new muscle growth occurs. Should you grow more stronger muscle tissues, you are sure to increase your bench press in no time at all.