If you want to increase bench press strength you need to shake up your routine every now and then. This will help you avoid hitting a plateau in your progress. One way to do this is to change the amount of reps you do per set. You can do this all of the time by setting up your bench press routine so that you do a light weight – high rep workout, a medium weight – medium rep workout, and a heavy weight – low rep workout.
When you do heavy bench press workouts you should use weights that will only allow you to do a few reps per set. Three to six reps is ideal when you are training heavy on the bench. Since you will be lifting very heavy, you should have somebody spot you. Rep out until you can’t possible do any more, and get an extra rep with the help of your spotter every now and then.
You can also try maxing out when you perform heavy bench press workouts. Testing your one rep max every now and then is a good way to gauge your strength level. You will definitely want somebody spotting you when doing this.
When you do a heavy bench press workout, you will want to stick with just a few compound exercises. Since you are only doing a few reps per set you can stick to flat, incline, and decline presses. Isolation exercises don’t work as well when only doing this many reps, and you do these types of exercises during your light and medium bench workouts. You can try using dumbbells if you want to, though you will likely need some assistance.
Heavy bench workouts are a great way for you to strengthen your pecs. If you always try to use a little more weight, you will eventually get a stronger bench press.
The barbell bench press is very likely the most popular exercise for weight trainers to perform. Dumbbell bench presses are usually saved for later in a chest workout. However, in certain circumstances, bench pressing with dumbbells has its advantages.
If you want to work out at home, but don’t have a barbell at this time, you can still get an excellent bench workout with a pair of dumbbells. It would be preferable to have adjustable dumbbells, but some heavy fixed ones will certainly do the job. As long as you have something to work with, you can get a good workout in.
One great thing about bench pressing with dumbbells is that you can get a deeper stretch at the bottom of each rep. When you bench with a barbell, you are limited in how deep you can go because the bar will hit your chest. With dumbbells, you can get a nice deep stretch on every rep. You can also move the dumbbells closer together as you lift them, which will help you get a strong contraction in the muscles. When you do dumbbell bench presses, you are certainly less limited and one side can’t overcompensate for the other.
A good dumbbell bench press routine can be set up by doing flat dumbbell bench presses, followed by inclines and dumbbell flyes. The amount of reps you should do depends on the amount of weight you have available. If you have enough weight, do some heavier sets of 8-12 reps. If you have lighter weights, do high reps. Either way you’ll get the benefits of weight training. Do enough sets to get a good workout without overdoing it, and make sure to be fully recovered before your next dumbbell bench press workout.
When you want to get stronger on the bench press, you should train to failure and use heavy weights for the most part. However, there will come a time when your bench press workouts get stale. This could be a point where you hit a plateau and your same old, same old workouts get boring. This is a good time to try a different type of bench workout to give your body a new challenge. One great workout to try is the 10 X 10 bench press workout.
To do a 10 X 10 bench press workout you take the amount of weight that you can do 20 reps to failure on for a set and do 10 sets of 10 reps with it with one minute of rest between each set. The first few sets will be relatively easy and you’ll be ready for your next set after the one minute rest period. Once you get to the middle sets, you’ll start to really feel it, and those rest periods will seem to go by much quicker. By the last few sets, you may very well have a tough time getting all 10 reps per set and your pecs will be burning. The 10 sets of 10 bench press workout will certainly work your pecs hard and it won’t take very long to do. Expect deep soreness that will last a few days.
A 10 X 10 bench press workout can be done on either a flat or incline bench. It’s can also be done with either a barbell or a pair of dumbbells. This workout is especially great to do if you have some dumbbells because you won’t have to change the weight between sets.
The 10 sets of 10 bench press workout isn’t necessarily something you’ll want to do all of the time. It’s best used when you’ve grown bored with your normal workouts and want to try something different for a few weeks. You’ll be able to work your muscles in a different way and possibly get more fired up for your workouts again.