Chest Lifts

I think chest is a huge lift and I think everyone should put at least some chest lifts in there workouts. There are many lift you can do to improve your bench. One of my favorite lifts would just be the regular flat bench. When I do bench I like to swich up the sets the keep the your body guessing, because the human body can adapt to so many thing very quickly. These past couple weeks on bench I have been going very heavy with regular weight and then I am either putting on bands or chains. If I am doing bands then I would do about 10 sets of 3 reps. I do this because it it helping you explosion on you bench. Also if I am doing chains on bench I would do about the same reps and sets. You want to go fairly heavy on both of those types of bench, but just enough so you can explode the bar up.

If you are on a platue on your bench then I would most likly say you need to through a lot of tricep lifts in. When I was told to put in a lot of triceps in my lifts I started it and it brought my bench up from 240 to about 300 in a matter of a couple months. Some good tricep lifts I recomend would be lock outs on the bench with very high weight and as mant reps as you can with about 4 to 5 sets. Another good lift would be, "Tricep Death" this is when you do close grip on bench then do 3 reps on your bear chest then start to stack either blocks or just thick peices of wood on your chest and each block do 3 reps. I would do about 5 sets if you go light and about 3 sets if you go heavy. There are many more lifts that you can do to improve your bench but those are just a couple that have helped me.