HOW TO INCREASE YOUR BENCH GUARANTEED!

The bench press is probably the most popular exercise in all of bodybuilding. Even people who do not train are familiar with the bench press and use it as a method of measuring strength. No one messes with a guy that can bench press 400 lbs. THis article will describe how I increased my bench from 225 lbs. to 345 lbs. in 3 months.

First, lets get the nutrition part out of the way because we all know how important proper nutrition is in helping the body rebuild muscle tissue after an intense workout. It is also important to supplement with a good protein powder, I use EAS Whey protein because I think it is the best. Drink plenty of water because your body needs it to function properly and to build muscle tissue.

Now for the training part. Here is where I might get blasted by all the bodybuilding professionals but I don't care because It worked like a magic for me. A few years ago I had read an article on static contractions. Static contractions is where you lift a superior amount of weight in the target contraction area for 10-20 seconds. For example, on the bench press you load the bar with 500 lbs. and hold it in the peak contraction without locking any joints. MAKE SURE YOU HAVE A SPOTTER! Have the bar already in the position of the peak contraction so that you only have to lift the bar a few inches. You might be surprised to see yourself lifting a very heavy weight the first time you try this exercise. Do three sets of static contraction bench press with the heaviest weight possible for 10-20 seconds.

Following the static contractions, just do some incline bench with barbells for three sets with the heaviest weights possible. The trick is to use the heaviest weights in every possible lift so that your brain sends a message to your muscles that they have to grow and get stronger because they are bombarded with heavy weights. Flies are a good way to work the pectorals and you can use static contractions for this exercise also.

To really exhaust the pectorals you should finish your workout with plyometrics. Some of my favourites for chest are : the jumping push up( push up where you push yourself off the ground) and the heavy bag pushes. If you have access to a heavy punching bag you can push the punching bag with one arm at a time and try to be as explosive as possible when pushing. Let the bag come back to you and catch it with the same arm. Another good plyo exercise is medecine ball throws. Make sure the medecine ball is heavy enough and that you put 100% into every throw.

That's it! Go heavy, Give it 100% and you will increase your bench guaranteed.