In order to obtain a lot of chest muscle than you need to use a bench press routine which will work effectively and swiftly.
Upping your bench press is not just about looking to get bigger and more powerfulchest muscles, it’s important to look at the other muscles that are necessary to get a greater bench press.
If your shoulders and triceps are weak, then you’ll not get very far in trying to boost your bench press weight. The muscles inside your shoulders and your triceps muscles are much smaller than the muscles in your chest. Because of this these muscles will tire out prior to your chest muscles even getting good quality workout with just chest exercises
So that you can lift heavier for the bench press, your bench press routine must involve increasing the strength and size of your shoulder muscles and your triceps muscles.
You will have to dedicate one day each week to training these muscles hard, and you will be rewarded with an increase of the weight that you use for the bench press. The result with this will be increased lean muscle mass in your shoulders, arms, and an increase in chest muscle.
For your customized routine for increasing chest muscle, you need to train your chest on the Monday and Friday, and train your shoulders and triceps on the Wednesday. You should have the weekend off from training, that will allow your body to recuperate and grow muscle from the workouts.
Here is a Bench Press Routine designed to quickly help you to boost up your bench press and get bigger chest muscles.
Monday and Friday
Bench press warm up – 20 reps with light weight
3X10 – Chest Flies
5×5 – Flat Bench Press
5×5 – Incline Bench Press
Make use of a weight which just about allows you to complete all the reps. Just be sure you keep the arms and chest tight while performing the reps, so extra tension is placed on your muscles. Rest only for 90 seconds between each set, or 2 minutes at most.
Wednesday
Shoulder Press Warm up with long bar – 12 reps with a light weightDumbbell
Press – 5×8
Upright Rows – 3×8
Close Grip Bench Press – 3×8
Triceps Pulldown – 3×8
These exercises ought to be very much the same as your routine for the bench press. Meaning that you train as heavy as you can, while keeping good form.
In a few weeks you certainly will start to notice a positive change using this type of bench press routine. You’ll also have a large improvement in muscle mass on your chest muscles.
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thank you so much man! im noly 13 but my chest muscles and biceps are already getting bigger thanks to your workouts
In July 2010, I(45 yrs of age) had some strange symptoms…shaking, shivering, raised heart beat, twitching of chest muscles etc and a trip to the ER revealed nothing…they said it was a panic attack. After two months it came back…my extremities went real cold and instead of calling the ER I just blew hot air on my fingertips and the shaking stopped. I noticed I had intolerance to temps below 77 F. A few days after this, I was woken up by the buzzer of the my dryer. My heart went into overdrive- thought I was going to die.The rest of the night I couldn’t sleep- woke up my doc friend and he said I shld go see a good internist.So next day I go see this doc and he puts me on Lorizapem 0.5 mg. That night with the aid of the pem drug slept well. Suddenly thght I was macho all along and never had a family doc. So I find this doc on the net and see him. This doc(quack?) put me on Zolipedum 10 mg without any tests and said to take it for a month and come back and see him. Normally I check on the drugs I take…I left it off for a few days…And since the sleep was good I wasnt bothered. But whence I knew it was a sleeping pill I was into the dependent-state. So every night for the next 3 months I took Zolipedum 10 mg. One night it stopped working! So I increased it to 15 mg on my own and that worked…But the side effects like blurred/double vision was making life hell for me- I had to be at the office in good mental state every morning. After a month I begged him to find a way for me to get out of this drug…All he said was, I don’t think it is possible – confirming my long held theory that the best drug peddlers in the US are in fact some docs like these!So after Thanksgiving decided to leave for India -my last chance to get a cure before 2011 started in full swing…My long flight from the US to India(20 hrs) was hell for me…was tired, but couldn’t sleep. Eventually (using a lot of breathing techniques and neck massages from my wife) I landed on Indian soil. Saw a doc who did all blood tests and did a a thyroid ultrasound and a CT scan(all for 140 USD…compare that with the cost in the US
. Now I have been off the Zolipedum drug for 2 weeks…and I feel great. I have sleep for 4-5 hrs a night(the doc here put me on iron tabs since my Hemo was 39%…which was the only thing wrong in blood report). The thyroid ultrasound showed no issues. The CT scan however showed I had a pineal calcification of ~1cm long. Now planning to see a neuro doc. Read a lot and found that Splenda could cause this …insomnia, panic attacks etc. Pineal calcification reduces melatonin, I learn…and perhaps this is the correct diagnosis. I might ask them to measure my aMT6/melatonin secretion in my urine. Wanted to know more about Pineal calcification and sleep..literature on the internet is kinda shady and hence would like to know your thoughts
1) I love reading about what you and Fern have been up to! Happy New Year!2) Fern looks great in the mushroom shirt
3) Rosemary is also good for muscle aches, like your poor chest muscles after too much coughing. Lavender has antiseptic, anti-inflammatory, and antibiotic properties on top of being soothing. I add Frankincense to the list – it’s an expectorant and antiseptic. When Corvis or I are getting snuffly I run us a nice warm bath with essential oils (my blend is Rose Eucalyptus (Eucalyptus Macarthurii from Florecopeia), Frankincense, and Lavender). The fragrant steam opens up our sinuses and soaks into our warmed bodies. Thanks for the recipe!4) Apple Cider Vinegar is great for kicking the butt of any digestive bug
hard workout with 15 kg bench press ;]