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Bench Press Workout - For men who want to discover ways to increase their bench presses, it is very important to observe an effective and proper regimen, using the specific goal of strengthening the pectorals, triceps, biceps as well as the muscles of the shoulders and the upper back.

The best way to make this happen goal is by pursuing the principle of "muscle confusion". In muscle confusion, you perform reps of varying amounts per set or else you perform more or less begins a workout. You can also very your exercises per day or lift heavy weights one day and then light weights on other days. The reason for this is that you want to avoid your body from reaching a plateau using a rigid workout. Because you vary the styles and weights which you perform or use respectively within your workouts, the muscles become stronger as well as the training regimen overall becomes more efficient, enabling you to bench press more.

Let us take a look at a sample regimen that employs the principle of muscle confusion. If you're doing it only once a week, vary your reps, sets and weights weekly. For Week 1, bench a barbell with a weight of 140 pounds 12 times for 3 sets. For Week 2, bench 160 pounds 6 times for 5 sets. For Week 3, drop the weight down to 150 pounds, but do 10 reps for 3 sets.

Bench Press Workout - As part of your muscle confusion regime, you ought to perform a "Maxing Out" (or more formally referred to as "Train To Failure") workout one or more times a month. The way to try this workout is by starting out with a weight that's heavier than what you might be accustomed to lifting. After 1 to 2 reps, take a short rest of 30 seconds to 1½ minutes. Add Ten pounds for every successive repetition unless you reach the point when you cannot lift the body weight anymore. When doing a maxing out regime, make sure that you have a gym buddy or even a spotter who can grab the load when you can no longer push it.

For individuals who do bench presses twice or even more a week, you can plan your regimen in a different way. Let us say you bench on Tuesdays and Thursdays, that you can do maxing out training on Tuesday and do speed repetitions on Thursdays. Or you can speed rep on Weeks 1 and 3 and then max from Weeks 2 and 4. Make certain you squeeze in a day of traditional bench presses in your schedule.

Bench Press Workout - To explain what speed repetitions are, they are exercises that are commonly known as "explosive bench presses". To do this, make use of a weight that is 40 to 45 percent lesser than the heaviest (or the maximum) weight that you are capable of lifting. The proper way to do speed reps is by slowly lowering the weight to simply a few inches above your chest and then pushing it upward explosively as hard so when fast as you can can. Do 10 to 12 reps for 3 sets. Speed reps help stimulate fast twitch muscle fiber growth so you are able to bench more.

No matter how great a the bench press regimen is, don't forget to allot days of rest so that your body can recover. Keep in mind that it is during sleep and rest that new muscle growth occurs. Should you grow more stronger muscular tissues, you are sure to increase your the flat bench press in no time at all.