3 Advanced Techniques to Build a Bigger Bench and Stronger Chest

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Information about 3 Advanced Techniques to Build a Bigger Bench and Stronger Chest

Published on October 1, 2014

Author: picayunecrease770

Source: slideshare.net

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Muscle advancements cannot be realized overnight and so you have to work extremely hard for them. It...

1. 3 Advanced Techniques to Build a Bigger Bench and Stronger Chest Muscle advancements cannot be realized overnight and so you have to work extremely hard for them. It takes numerous weeks to have the perfect chest which is in good shape and form. You have to get some time and go through extreme and powerful exercises to give you the mass and size you need. The barbell bench press has been used for a long time for Chest WorkOuts. It is very efficient as you have to lie on your on the bench with your feet firm on the ground. As you push together your energy will come from the chest upwards. To create a good chest dimension this technique uses additional biceps. The Bench Press is one http://chestworkouts.net/home-chest-work out-tips/ of your favorite exercises. You perform it nearly every week, yet fail to see meaningful improvements. You're stuck and don't know what to do. A lack of progress is discouraging, especially if your teammates are lifting more than you are. But odds are, you simply don't vary your Bench Press workouts often enough, and you've hit a plateau. If that's the case, try the three Bench Press routines below to challenge your muscles http://chestworkouts.net/home-chest-workout-tips/ like never before. Soon enough, these intense methods will lead to the results you've been longing for. RELATED: Want a Bigger Chest? Don't Focus on the Flat Bench Drop Sets Drop sets involve four sets performed consecutively with no rest. Instead of resting, you strip weight off the bar so you can continue working. This recruits more muscle fibers and stimulates muscle growth. How to: Set 1: Choose a weight with which you can complete between 8-12 perfect reps. Perform as many

2. reps as possible within this range. Decrease the weight on the bar by 20%. Set 2: Perform 6-10 reps. Decrease the weight by 20%. Set 3: Perform 4-6 reps. Set 4: Perform as many Push-Ups as possible with an emphasis on a slow lowering phase. Post-Exhaust This technique pre-fatigues the muscles during the Bench Press, then puts them into a fatigued state with a complementary assistance exercise, such as a Chest Fly--again recruiting more muscle fibers. How to: Set 1a (Bench Press): Choose a weight with which you can complete 8-12 perfect reps. Perform as many reps as possible within this range. Set 1b (Chest Fly): Without rest, complete 8-12 reps. Set 2a (Bench Press): Decrease the weight by 20% and complete 6-10 reps. Set 2b http://chestworkouts.net/home-chest-workout-tips/ Chest Fly: Without rest, complete 6-10 reps. Set (Bench Press): Again decrease the weight by 20% and complete 4-6 reps. Set #3b (Chest Fly): Without rest, complete 4-6 reps. Note: Maintain constant tension in your muscles when performing the exercises. Elevator Variation Elevator sets train the muscles of the chest, shoulder and triceps through multiple angles and rep ranges, which should promote muscle growth. Also, training at different angles achieves a greater range of motion, which leads to healthier joints. Set 1 (Shoulder Press): Choose a weight with which you can complete between 8-12 reps. Perform as many reps as possible within this range. Lower the adjustable bench to a 60- to 75-degree angle. Set 2 (Incline Press): Using the same weight, complete 6-10 reps. Lower the adjustable bench to a 30- to 45-degree angle.

3. Set 3 (High Incline Press): Using the same weight, complete 4-8 reps. Lower the adjustable bench to flat. Set 4 (Bench Press): Using the same weight, complete 2-6 reps. Editor's Note: Check out Coach Taylor's SMARTER Team Training Audio Interview Series here. http://www.stack.com/2014/09/17/advanced-chest-exercises/?icn=Right_Rail&ici=Rail_Trending_10 http://www.amazon.com/s?ie=UTF8&page=1&rh=i%3Aaps%2Ck%3AChest%20Exercise%20Equipm ent http://www.askmen.com/sports/bodybuilding_100/111_fitness_tip.html http://scoobyshomeworkouts.com/ http://www.muscleandfitness.com/workouts/chest-exercises/big-chest-workout

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