1. Warm-up: Prep your muscles with lighter weights. 2. Max Set to Failure: Push yourself to the max reps with proper form using a set weight. 3. Rest and Repeat: Allow 5 minutes of rest, then repeat for 2 additional sets. 4. Track Progress: Record your 1-set & 3-set maxes to monitor progress. ➡️ Swipe to learn more!
– Seated Press – Flat Press – Incline Press – Decline Press – Stability Ball Press – Push-Ups ➡️ Swipe to learn more!
– 6RM (six-rep max) weight: This challenges your strength. – Grip variations:Close Grip: Targets triceps more. Wide Grip: Engages a wider chest area. Illegally Wide Grip (use with caution): Places additional stress on shoulders (not for beginners). ➡️ Swipe to learn more!
– Track Your Reps: Perform a barbell/dumbbell rep max every 4-5 weeks for 2 weeks straight. – Barbell Weight Guideline: Aim for 80% of your 1RM (without a bench shirt). – Progressing with Dumbbells: Track the total reps across your 3 sets. As the total reps increase with the same weight, so should your bench press strength. ➡️ Swipe to learn more!
– Consult a qualified personal trainer: This method can be challenging, and seeking guidance is crucial. – Listen to your body: Pushing to failure requires proper rest and recovery. Ready to push your limits and unlock new levels of strength?