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.