ridingdirtyrr’s BodyBlog

I was asked how to increase strength and ones bench.I was told by a freind about 2yrs back

this work out that I had seen guys doing while I was in Iraq.I used to think those guys were

crazy and didnt see the purpose of it.But I will say it works and what I did to increase my bench

to 500lbs on decline.I use this as a pre workout before I do my complete chest workout.You are

going to want to do this twice a weak 1 of those days being on your chest day as I said before .

Machine that you will be using is the Smith Machine.What you are going to want to do is drop bar

asfar as it can go you will not be using any saftys on machine.Now some Smith machine wont work

because they do not go low enuff.Now to the fun stuff I will use my weight as example but this will all

determine on what ur max bench is.You will be doing 3 sets you can do 4 but I found three works just fine.

It will be something like this.

1 set 6 reps 225

1 set 5 reps 315

1 set 4 reps 365

Now that will be the first weak.Weak 2 if you are ready for it will be like this.

1 set 6 reps 315

1 set 5 reps 365

1 set 4 reps 405

Now your weight will vary for the individual but you get the main idea.Now my moto is go big or

go home but make shore you use spotters.The soul idea of this style workout is that you are

bursting as you push up and because you are lying on the floor ur arms have nowhere to go

but flat on floor so burst up and get used to it and when you switch over you will notice a big

differance.I hope this will be helpful to others.Train hard or go home.

Wayne

This entry was posted on Monday, March 2nd, 2009 at 5:52 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.