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Increase Your Bench Press to Get a Huge Chest

Increase Your Bench Press to Get a Huge Chest

The bench is the ideal exercise for a huge, developed chest, thus nearly everyone who has ever worked out in a gym has at least attempted it. However, it happens frequently that people will tell you they decided not to bench press because they were worried about getting hurt or tearing a muscle.

This is a serious error, as there is no exercise that can completely replace the bench press for developing your upper body. However, you should learn how to do it properly if you want to realize your full potential and prevent injury.

How To Do A Complete Chest Workout At Home Without Using Any Equipment

Fortunately, we can assist you with that. You may find detailed instructions on how to carry out this exercise properly, along with explanations of each step, here. Don't be afraid to use the bench the next time you go to the gym. Simply keep in mind our directives and begin flexing your chest muscles.

1. Take a seat and lie down. Place your feet shoulder-width apart on the ground. Make a 90-degree angle with your legs at the knees.

2. To maintain the natural bend of your spine, keep your lower back slightly arched.

3. Just like your shoulders, your glutes should be tightly contracted the entire time and forced into the bench.

4. Spread your arms out beyond shoulder width on the bar and firmly grasp it.

5. In order to enhance the pressure in your chest and abdominal cavities, take a deep breath. While lowering the weight, keep your breath still.

6. Slowly and carefully lower the bar until it is at your nipples. It should only take two seconds to push up and two seconds to descend down.

7. Squeeze your scapulae together as you drop the bar. Your shoulder girdle will become more stable as a result, and your lats will be prepared to lift the weight.

8. Your arms should form the letter L when the bar is at your chest in the lowest position.

9. Pay close attention to your feet and shoulders before attempting to lift the weight. As though attempting to push the floor away, press your heels into the floor and your shoulders into the bench. To increase the amount of force going into your upper body as you press the bar up, keep your legs stable and avoid lifting your buttocks off the bench.

10. Refrain from flexing your wrists, which might weaken your arms and your overall strength. Thus, grasp the bar firmly with your thumbs encircling it.

11. Squeeze the bar as hard as you can while transferring the force from your chest, shoulders, and triceps.

12. Press the bar as straight as you can while energizingly pulling your arms wide while maintaining your grasp.

13. After you've gotten to the peak, breathe out.

14. To ensure that you are concentrating on this muscle area and encouraging more muscular growth, squeeze your pecs firmly after your action.

15. Do not rest the bar on the rig when you are at the peak of the action to ensure that you have not released the tension from the muscles.


Try to ascertain your maximum rep strength prior to beginning the single rep bench press. Perform a few simpler sets to warm up first. Keep the rep range in the first two sets under 6. Reduce the rep range to 1 to 2 reps as you come closer to the maximum weight you think you can lift. During the warm-up, avoid working your muscles to the point of failure and take breaks between sets.

It's time to put your one-rep strength to the test after going over the warm-up. Add 30 to 40% more weight to the amount you typically lift when performing 6 to 10 repetitions. Lay on the bench and make one attempt at the challenge. If you can, increase the weight by 5 to 10 pounds and try again after a short break. Remove 5–10 pounds if, on the other hand, you were unsuccessful in lifting it. You should keep doing this until you can do the movement only once.


MONDAY: Large shoulders and abs, plus a large chest.

A back and trap on Tuesday

THURSDAY: Legs and calf muscles

THURSDAY: Explosive/light chest and abs

Biceps, triceps, and forearms on Friday


SUNDAY: Relax.