Bench Incline
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How To Increase Weight On Bench Press - How to Increase Your Bench Press and Bulk Up Super Fast!
How To Increase Weight On Bench Press
The bench press is arguably the most popular exercise in the gym, and for good reason. Having a big, bulked up chest is definitely a confidence booster. A big chest is something that gets noticed both in and outside of the gym and with or without a shirt on. If you have a weak or small chest don't worry there are plenty of ways to fix that. It's time to rid yourself of embarrassment & low self image issues and get down to business. There are numerous exercises and variations you can include in your bench press workout but the following are some of the best to increase bench press strength and add inches to your chest fast. How To Increase Weight On Bench Press
Important: This workout should be done in a circuit fashion going from one exercise to the next with little to no rest in between exercises. You're going to use both dumbbells and a barbell. You'll want to do 3 circuits with dumbbells followed by another 3 circuits with a barbell resting 3 minutes at the end of each circuit before starting the next and in between the switch from dumbbells to a barbell. And, as with any of the good body building workouts, keep your reps in the 6-10 range.
Now for the good stuff, the bench press workout itself:
The first exercise in your pec workout is going to be the Incline Bench Press. Set a bench to an incline of about 45 degrees. Press the weight straight up towards the ceiling (tip: when you're pressing the weight, try to envision pressing your body down through the bench towards the floor rather than pressing the weight up to touch the ceiling. You'll be shocked at how much stronger this will make you). Lock your arms at the top of the movement and squeeze your chest muscles together for a quick one count. You should take 3 seconds to lower the weight but try to lift it as fast as possible, this is relevant to every exercise in this bench press workout. Your hands (when using dumbbells) or the bar (when using a barbell) should be just below your chin and never let the bar touch your chest, this takes the resistance off of the muscle and we want to keep constant tension on the muscle throughout the exercise, this is also relevant to each of the exercises. How To Increase Weight On Bench Press
Second we have the Flat Bench Press. This exercise is done on a bench that is flat or parallel to the ground. Use the same tips for lifting and lowering the weight that I previously stated for the incline bench press. However, on this lift your hands or the bar should be in line with the mid to lower part of your chest.
The third and final exercise is the Decline Bench Press. Set the bench to a decline of at least 30 degrees for maximum effectiveness. Again, the same rules apply for lifting and lowering as in the first two exercises. On the decline press, however, your hands or the bar should be in line with the lower part of your chest or your sternum.
To finish out your bench press workout, rest for 1 minute after your last barbell circuit and then drop down to the floor and do as many push ups as possible as fast as you can, the key word here being fast, to the point of failure. This is great way to burn out the muscle and get an extra pump at the end of your workout.
Lastly, this workout should be done no more than twice per week if you're just starting out and no more than once per week if you've been lifting for 3 months or more consistently. Allowing the muscle time to rest and repair is essential for fast muscle growth. How To Increase Weight On Bench Press
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How to Do an Incline Bench Press
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|
Olympic Weight Bench Incline Decline Leg Workout All in One 600lb Capacity New US $133.87
|
Body Solid Flat incline and decline olympic bench w leg curl extension US $100.00
|
|
Badger Magnum Incline Bench Xcellnt Cond Solid Sturdy US $55.00
|
WEIGHT INCLINE LEG PRESS LEATHER BENCH BY CONTI ENTAL SYSTEMS US $79.99
|
|
Deluxe Combo Flat Incline Military Weight Bench Set w 80lbs Vinyl Plates Bar US $189.00
|
YORK Commercial Flat to Incline Bench Exercise Weight Workout Fitness Gym STS US $389.00
|
 Cap Barbell Fitness Adjustable Weight Bench Upright Flat Incline Decline setting US $62.99
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 Deluxe Adjustable Flat Incline Weight Bench Press Leg Curl Home Gym Machine US $99.99
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 Incline Decline Bench FID Weight Bench XM 7604 Commercial Rated US $269.88
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 Valor Athletics Flat Incline Decline FID Adjustable Utility Bench DD 4 US $230.99
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 PowerLine Flat Incline Decline Bench PFID125X NEW US $194.00
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 NEW Deltech Fitness DF9000 Flat Incline Bench US $109.00
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 Cap FID Adjustable Weight Bench Flat Incline Decline US $58.48
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 Quantum Fitness Bench Incline Shoulder Press Rehab Exercise Machine US $1,299.99
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 AmStaff TS010 Flat Incline Decline Gym Bench US $199.99
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 Bodysolid Pro Club Line Flat Incline Decline Bench US $349.00
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 Cap Fitness FID Bench Excerise Flat Incline Decline US $53.98
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 XMark Fitness FID and Ab Combo Incline Decline Weight Bench X Mark US $350.00
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 Body Solid Commercial Flat to Incline Weight Bench GFI2 US $237.63
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 Adjustable Weight Bench Workout Incline Decline New US $60.95
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