Blow Up Your Bench Press for a Massive Chest

TEST YOUR 1RM ON THE BENCH PRESS

Before starting single rep bench press, try to determine your maximum rep strength. First do several easier sets to warm up. Maintain rep range under 6 in the first two sets. As you get closer to the maximum weight you think you can handle, reduce the rep range for 1 to 2 reps. Remember not to push yourself to muscular failure during the warm up, and rest between each set.



After covering the warm up, it is time to truly test your one rep strength. Take the amount of weight that you normally lift when doing 6 to 10 reps, and increase it by 30 to 40 percent. Lie on the bench and take a try doing only one attempt. If you can handle this, add 5 to 10 pounds and make another attempt after a several minutes rest. If, on the other hand, you have not been successful in lifting it, remove 5-10 pounds. Repeat this until you’re able to complete the movement once.

BENCH-PRESS SPLIT

MONDAY: Heavy chest, plus shoulders and abs

TUESDAY: Back and traps

WEDNESDAY: Legs and calves

THURSDAY: Light/explosive chest, plus abs

FRIDAY: Triceps, biceps and forearms

SATURDAY: Rest

SUNDAY: Rest



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