If you want to get a stronger bench press, it’s a must to train hard and get the right amount of recovery time between bench workouts. There are certain exercises and techniques you should try to further your bench strength increases. With the best bench press workout routines, just about anybody can build strength on this great exercise.
To take advantage of the top bench press workout routines, you need to always try to use a little more weight or do more reps with the same weight without breaking form. It’s important to keep good form because you will train the muscles more efficiently, prevent injuries, and build real strength. The key to making consistent strength gains is to train with high intensity when you bench press. This means that you need to get to a point on a bench set where you can’t get another repetition without assistance. With a spotter, you can go beyond failure with some assisted reps for a really intense set. It will be impossible to make a gain during every single bench workout, but the incremental gains you make from time to time will add up after a while.
The best bench press workout routines won’t do as much for you if you overdo it by doing too many sets and exercises and not giving the muscles enough rest between workouts. Full recovery will be needed between each workout to get optimal strength and size gains. The muscles actually get bigger and stronger during the recovery phase. Not only will you get better gains with full recovery, you will also feel more fresh and fired up to get a good workout in. How many days you should have between bench press workouts depends on how much you do during each workout. For most, this will probably be 4 or 5 days. If you feel any soreness before a chest workout, you should take another day off.
Making changes to the best bench press workout routines will help you make consistent gains. If you constantly do the same amount of sets on the same exercises for the same reps your workouts will grow stale and your gains may slow down or stop. You can try doing incline benches before flat benches for a change or do more dumbbell work. One excellent way to change your routine is to go for different rep ranges during each bench workout. To do this you would set up your weight training routine so that you have a light, medium, and heavy bench press workout. During the light bench workout you would do all of your sets for high reps – between 12 and 20 reps will work well. The next time you do a bench workout you will use medium weights for a medium amount of reps – 8 to 12 will do. The last workout of this cycle will have you going heavy with sets of 3 to 7 reps. You then repeat the cycle. How much weight you use during these workouts depends on your level of strength.
Another great bench press workout routine you can try to give your muscles a kick is the 10 sets of 10 routine. Take the amount of weight you can bench press for 20 reps to failure and do 10 sets of 10 reps with it. This may not sound that tough, but you only get one minute to rest between each set. The first few sets will be quite easy, but the last few will be hard to complete. These 10 sets will be your whole chest workout. This is a routine you just want to do for about 3 weeks to a month before going back to a more normal bench routine.
Working harder and smarter can help you succeed with the top bench press workout routines. You just need to keep at it.