The bench press is the most compound exercise for the chest, triceps and shoulder muscles. Compared to the deadlift and squat it is relatively easy, but when it comes to building upper body mass-there is nothing coming close to it.
"How much do you bench?" is one of the most widespread question that one may hear in a gym and no wonder, because everybody does the bench press. Just go in a random gym on Monday evening and you will see how popular it is.
The Bench press is best performed first in the chest routine, as
one will be able to lift maximum weights.
Start with one set for 20 reps to get the blood flowing and then
perform two more sets for 10-12 reps to warm up.
After this perform 5 working sets of 5-6 repetitions at 80% of your
1RM, after completing the last set, drop the weight by 30% and do a drop set to failure to get a good pump.
Rest for maximum 2 minutes between working sets.
Be Healthy,Stay Fit Be a BEAST!!!!!
"How much do you bench?" is one of the most widespread question that one may hear in a gym and no wonder, because everybody does the bench press. Just go in a random gym on Monday evening and you will see how popular it is.
The Bench press is best performed first in the chest routine, as
one will be able to lift maximum weights.
Start with one set for 20 reps to get the blood flowing and then
perform two more sets for 10-12 reps to warm up.
After this perform 5 working sets of 5-6 repetitions at 80% of your
1RM, after completing the last set, drop the weight by 30% and do a drop set to failure to get a good pump.
Rest for maximum 2 minutes between working sets.
Be Healthy,Stay Fit Be a BEAST!!!!!
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