Heavy Bench Press Workouts

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.

Dumbbell Bench Presses

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.

10 x 10 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.

Incline Bench Press Workouts

While it’s obvious that the flat bench press is the most popular chest exercise there is, it’s not a good idea to neglect incline bench presses. If you are trying to improve your physique, you should build the upper pecs for proper proportions in your chest. This means performing intense incline bench press workouts.

While most weight trainers will perform incline bench press workouts after they do flat bench pressing, sometimes you should start with the inclines. This is especially true if you have overdeveloped your lower pecs in comparison to your upper pecs. When you start your chest workouts with incline work, you’ll give your upper pecs a chance to catch up for better proportions.

As far as strength training goes, you’ll need to perform incline bench workouts to help increase flat bench press strength. Every muscle in the chest area needs to be as strong as possible for a bigger bench press, and this includes the upper pecs.

The best incline bench press workouts will include both barbells and dumbbells. After you do some heavy barbell work, you can do some inclines with dumbbells to get a deeper stretch in the upper pecs.

Here is a sample incline press workout:

2 sets of incline bench presses for 6 to 8 reps

2 sets of incline dumbbell presses for 10 to 12 reps

Continue with the rest of your chest workout

As you become a more seasoned lifter, you should try making changes to your incline bench press workouts. This includes switching the amount of reps you do for your sets. You can mix it and train both fast and slow twitch muscle fibers by switching between high and low reps every other workout.

No matter how you set up your chest routine, incline bench press workouts should always be part of them.

Light Medium Heavy Bench Press Routine

In your quest to build stronger bench press strength, you will hit a sticking point at some point. It’s impossible to constantly gain bench press strength – if you could there would be no limit to how strong you can get. It’s inevitable that you will hit plenty of plateaus as you get stronger on the bench. However, there are some things you can do to explode through a plateau and gain more benching strength.

One great way to avoid workout staleness is to make changes to your routine. Of course, when you want to gain bench press strength you will want to keep doing flat and incline presses, but you can switch up the chest exercises you do after them. To make changes to the benching exercises themselves, you can follow a light, medium, heavy bench press routine.

A light medium heavy bench press routine is done by changing the amounts of weight you use and the amount of reps you do per set from workout to workout. If you do this your muscles won’t get too used to always doing the same things and you will also train both the slow and fast twitch muscles fibers of the chest.

When you do the “light” workout of a light, medium, heavy bench routine you will do sets of the bench press for high reps. Of course, you will have to use lighter weights, but this doesn’t mean it will be easy as you still want to go to failure on your sets. In fact, this will likely be the most painful workout of this routine because of the build up of lactic acid. You should shoot for 15 repetitions per set or even higher.

The “medium” workout of a light medium heavy bench press routine will have you doing sets for 8 to 12 reps. During this workout you won’t use heavy or light weights for your level – shoot for something in between.

The “heavy” workout of a light medium heavy bench press routine will have you doing low rep sets on the bench. You should use weights heavy enough to only get 3 to 6 reps per set. This is also the workout where you can try maxing out for one rep.

If you follow a 3 way split routine with a light, medium, heavy setup you should end up benching every 4 or 5 days. Once you get through a full cycle of this routine you will want to go back to the start with a light bench workout. This should give your muscles enough rest to be fully recovered by the time you are ready to bench press again. You may want to do less sets during the high rep workout as these sets can take a lot out of you. The heavy workout can have more bench sets in it. You will want to always try to get stronger on each workout of this routine as well. Once you are able to do more reps with a certain weight, you should try using more weight during your next workout.

Bench Press Workouts

Due to the fascination that the general public has with the bench press, the vast majority of people who lift weights want to increase their strength on this exercise. If you’re a powerlifter, the bench press is one of the 3 exercises you need to build strength on. If you’re into bodybuilding you’ll want to do bench press workouts to build the chest muscles. If you are the average weight trainer, you’ll want the bragging rights that a bigger bench will give you. No matter what your ultimate goals are, intense bench press workouts need to be part of your routine.

If your goal is to increase strength through bench press workouts you’ll want to train heavy for the most part. This means that you should perform sets for low reps when you bench press. Using heavier weights will help you raise your one rep max on the bench, which is particularly important if you compete in power lifting competitions.

If your main goal is to increase muscle size from bench workouts, you’ll want to do more reps per set. This will allow you to get more of a pump in the chest muscles when you bench. This is the best way for bodybuilders to perform bench press workouts. If you are trying to improve the shape of your physique you may want to begin your bench workouts with incline bench presses rather than flat benches if you have overdeveloped lower pecs.

One great idea for most weight trainers is to combine training for strength and size and vary your rep ranges during bench press workouts. If you lift heavy all of the time you’ll build more strength when you do low rep or one rep max lifts. If you lift lighter weights for more reps you’ll get stronger on high rep sets. Training heavy activates different muscle fibers than training with high reps. If you always do 12 to 15 reps per set you may be able to use more weight for a set done with that rep range than a lifter who always uses low reps. However, they will likely have a higher one rep max. You can try using both low and high rep ranges during your bench press workouts to get the best of both worlds.

If you want to do this you should set up your bench press workout routine so you do a light day with high reps done on every set, a medium day with medium weights and reps, and a heavy day with low reps done on every bench press set. Do your high rep bench press workout, then make sure to have enough days off from training your chest so you are fully recovered by the time you do your medium workout. Do the same thing when you get to your heavy workout. After that, you repeat the process again. Your body never gets the chance to get too accustomed to the same weight and reps and you train both fast- and slow-twitch muscle fibers. You could try using various rep ranges during the same bench pressing workout but this could take a lot out of you, though you should finish all of your workouts with a high rep set or 2 to end with a pump.

Be sure to go all out on every set during your bench press workouts. To gain size and strength you need to constantly challenge yourself. Try to get one more rep or 5 more pounds than you did last time. When you get to failure have a spotter assist you for an extra rep. If you train hard, you won’t need to spend hour after hour at the gym. You should be able to finish a bench pressing workout within 30 to 40 minutes. If you train for too long you won’t be able to lift with a lot of intensity after a certain point. Get to the gym, lift hard, get out, and rest. This the key to gaining strength and size from the bench press or any other weight training exercise.

Bench Press Warm Up Sets

Warming up before you bench press is very important. You need to the muscles to be loose and warm if you want to bench press at full strength. Bench press warm up sets will also help you avoid an injury.

It should only take a few bench press warm up sets to be ready for your real workout. The first one can be with some light dumbbells or with a little weight on a barbell. You may even start out with a set of push-ups. This set will have you doing 15 to 20 reps and won’t have you going anywhere near failure. The next set will have you doing 12 to 15 reps with more weight, but still not getting too close to failure. Your last bench press warm up set will have you lifting weight that’s not too far off of what you will be using during your working sets and will have you only coming up a couple of reps short of failure.

One thing you can do while you are warming up for bench pressing is to do some warm up sets for your upper back. Getting a bit of a pump in the upper back may help you bench press more weight as your body will just be a little bit thicker. Some light cable pull-downs and rows will warm up your upper back and get blood flowing into the area.

To help loosen the muscles up, be sure to stretch the chest muscles between each warm up set. Doing this will help you get ready for an intense bench press workout.

Best Bench Press Workout Routines

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.

Bench Press Tips For More Size And Strength

Who doesn’t want to be stronger on the bench press? It’s easily the most popular weight training exercise to do and people are always impressed by a big bench press. Of course, you do need to follow certain guidelines to gain benching strength. There are many great bench press tips for getting stronger on this incredible exercise.

Without a doubt, one of the best bench press tips is to learn proper lifting form on it. It should be the first thing you do for the bench press and every other exercise when you start weight training. Too many beginning weight trainers try lifting too much weight too soon and end up developing bad lifting form on the bench press. Performing this exercise the wrong way will just give your joints a beating and could lead to injury. If you start out by constantly cheating when you bench, it will be much harder to curb those habits later on. Buy a book or magazine that shows you proper bench press form or have a personal trainer show you how to perform it properly.

Another great bench press tip is to train with high intensity. If you are trying to build strength and size in your chest from bench pressing, you need to constantly challenge yourself. Once you’re finished warming up, do all of your working sets of bench press to failure. This means that you do reps during a set until you can’t possibly do any more. You also need to try to either lift more weight than you did during your last bench press workout or do the same amount of weight for more reps. It’s impossible to improve during every single workout, but as long as you try, your weights and/or reps will eventually go up.

Avoiding overtraining is another excellent bench press tip. If you do set after set on the bench and don’t give your chest enough rest to get stronger and grow, you’ll end up stuck at the same weight or may even get weaker. Too many beginning lifters believe that they will get a bigger bench by doing numerous sets and only giving themselves a few days off between bench workouts. If you train with high intensity and perform the bench press properly, it won’t take very many sets to get a response. You also need to make sure that your chest is not still sore from your last bench press workout before you do it again.

Another one of the best bench press tips is to have somebody spot you when you are going heavy. Getting stuck on the bench with a heavy bar on your chest can be extremely dangerous. It would be optimal to have someone spot you during every single working set of the bench press you do. However, not everybody has a training partner and wants to ask some random person at the gym to spot them during every set. If you don’t have a lifting partner, you should at least make sure that somebody is around when you are benching in case you get stuck and always ask for a spot when you’re maxing out. Doing bench presses on a Smith machine can also be safer.

Once you start following these basic bench press tips, you’ll be on your way to more benching strength and a bigger, thicker chest.

Beginners Bench Press Workout

For many beginning weight trainers, the bench press is the exercise they want to get stronger on the most. Everybody knows what the bench press is before they start lifting, so when they decide to weight train, they will likely try to build their pecs and get a big bench.

The first thing you should do when starting a beginners bench press workout program is to learn proper form. Cheating may help you get up more weight, but it’s unsafe and won’t be training your pecs efficiently. You need to lie on the bench with your feet on the floor and a natural arch in your lower back. You should then pop out your chest muscles by pulling in your shoulder blades. Now you’re ready for the actual lift. You do this by unracking the bar and lowering it in a controlled fashioned until it touches your chest, then putting all your energy into lifting it upward. Of course you’ll need to use weight that you can handle without breaking form and you should have somebody spotting you.

Once you get proper form down in your beginners bench press workouts, you need to try to make strength increases regularly. When you’re first starting out, you’ll likely get the biggest strength gains you’ll ever get, so gains should come quickly. You need to try for more weight or more reps with the same weight during each and every workout. You won’t get it every time, but it should happen enough for big gains in your first few months of lifting. Don’t try for too much weight too soon. Five pound increases are enough, and will add up big over time.

Another key to succeeding on a beginners bench press workout routine is to do enough work without doing too much. You have to do enough sets and train hard enough to break down the muscles, but you also have to get enough recovery to allow them to grow in size and strength. Many new weight trainers end up overdoing it. It doesn’t take many intense sets to do the job, so go at it hard and give your body the rest it needs to get a bigger bench.

An excellent beginners bench press workout is as follows (not counting warm up sets) :
Bench press – 2 sets for 8-12 reps
Incline bench – 2 sets for 8-12 reps
Dumbbell flyes or cable crossovers for 12-15 reps
You also try different exercises such as dip, decline presses, and flat and incline benches with dumbbells.