Extreme Bench Press Workout

Want to increase your bench press? Try this out…

One of the best exercises that you can do for upper body strength and power is the Bench Press. Both incline and regular bench press work the chest in its own way, it just depends whether you’re targeting the upper or lower chest. Once a set of these exercises are performed, lactic acid will be building up in the muscle itself which causes fatigue and pain. When the fatigue becomes too great, it signals your brain to make you set down the weight. The majority of this lactic acid will lie in the assisting muscles of the shoulder, more specifically the anterior deltoid.

The goal of this workout is the shift that lactic acid build up in the front of the shoulder and chest to the back of the shoulder. This simple trick will allow you to perform your next consecutive set with more strength and power because much of the lactic acid has been shifted to the rear deltoids. Here’s what it’ll look like:

Exercise 1: Incline/Flat Bench Press (8-12 reps) 

Exercise 2: Dumbbell Rear Deltoid Flys (15 reps)

Repeat both exercises back-to-back with no rest for 4 sets with one minute rest in between sets.

It’s important to complete this superset at the very beginning of your chest workout. If you save it for later, the lactic acid build up will be too great to transfer completely.

Have fun with this one, and let me know the results you get! See ya…

Mitch Muller

CPT – MindsetFitness.net