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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 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 otherwise you perform more or less sets in a workout. You can also very your exercises each day or lift household names one day and then light weights on other days. The reason behind this is that you want to prevent your body from reaching a plateau using a rigid workout. Because you vary the styles and weights that you simply perform or use respectively within your workouts, the muscles become stronger and also the training regimen in general becomes more efficient, helping you to bench press more.

Let's take a look at a sample regimen which uses the principle of muscle confusion. In case you are doing it only once a week, vary your reps, sets and weights weekly. 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 - 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 1 to 2 reps, take a short rest of 30 seconds to 1½ minutes. Add 10 pounds for every successive repetition before you reach the point once you cannot lift the body weight anymore. When doing a maxing out regime, ensure that you have a gym buddy or perhaps a spotter who can grab the body weight when you can no longer push it up.

For individuals who do bench presses twice or more a week, you can plan your regimen in another way. Let us say you bench on Tuesdays and Thursdays, you can do maxing out training on Tuesday and do speed repetitions on Thursdays. Or you can speed rep on Weeks 1 and 3 and then max on 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 commonly known as "explosive bench presses". To do this, use a weight that is 40 to 45 percent lesser compared to the heaviest (or the maximum) weight that you will be capable of lifting. The best way to do speed reps is by slowly lowering the weight to just a few inches above your chest after which pushing it upward explosively as hard so that as fast as you can can. 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.

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