Bench Press Workout

The first question when it comes to how strong you are is often “How much do you bench?” This leads to many people wanting to increase their max bench press. If you want to increase your bench press, the two muscle groups you will want to focus on are chest (primary muscle group) and triceps (secondary muscle group). Today, I hit both muscle groups and shoulders.

Image: Flickr

Here is the workout:

10 minutes treadmill .84 miles 151 calories
[intermix the next two exercises 1 set -1 set with 2 minutes rest after each 1-1]
bench press 205 lbs 1×10 1×8 1×6
exercise ball pectoral fly 3×10 (sub modified flies when failure – failed at 7 2nd set and 5 at 3rd set)
standing shoulder press 1×4 60 lbs 2×6 55 lbs +1 extra after last set
tricep rope pulldown 3×10 plate 8
skull crushers (tricep extensions on flat bench) 3×6 87 lbs with EZ bar flat bench 3×12 87 lbs (reps back to back)
lateral shoulder dumbell flies 3×10 25 lbs
1×12 100 yard 80% effort sprints
2×10 2×12 jumps (jump onto 18 inch high rock)

This workout gives the chest and triceps what they need to tear, repair, and develop to become bigger and stronger. If you’re starting anew, take the weight easy and work on developing technique and base strength. Once you advance, you will want to start working out to failure. Failure is when you cannot complete a set. This means you are working your muscles to their maximum capacity.

Tomorrow we will continue with the legs.

Try the following exercises:

Running
Air Squats
Leg Extensions
Calf Raises
Leg Press

Here is a video of leg extensions. You will want to go slower than this and concentrate more on the muscle contraction. In this video, you can see the muscle groups you will be working.

Image: Flickr