My Favorite Assistant Exercises For Chest



    Lets face it, if you are in any gym the first thing that most people are going to want to know is :how much do you bench" and subsequently what to do to get a bigger bench. After doing my sets for the bench press, I chose assistance exercises,  usually doing a total of 12 working sets. So for example, I may do 3 sets of 8-12 reps on incline bench,  3 sets of 10-12 reps on dumbbell flyes (I love to get a good stretch going and make the chest grow in width,) and cap it off with 4 sets of 15 reps of push ups. Now you may be looking at this and think, "Is that it? How's that possible to get stronger off of or increase numbers in any of your lifts?"  One thing I want people to take into account is that later during the week I will hammer on triceps and shoulders together (which are other key components in the bench press) because of the pushing movement. Then, by the next session comes around for bench pressing, every part will have the proper training done for the new session and allow myself to slowly but surely increase my numbers.






Have any comments or questions, feel free to drop a line!


Comments

Post a Comment

Popular posts from this blog

"Now's The Time"

Image
    I approach the weight, contemplating what I must do to complete the lift. Thinking what and when I need to do to make sure I get the lift, or get as many repetitions I intend to think of. Fear, anger, anxiety, worry of failure, the thought of being victorious are all mixed in with adrenaline, when I realize "now's the time" to get the lift!  If you're fearing a certain weight due to a mental block, tell yourself "now's the time" to lift the weight.  If you're pacing back and forth trying to figure out how you're going to get 10, 12, 15 reps tell yourself, "now's the time".  Or if you're like me and you have been away from the game and sport of lifting for a while and you are wondering when and how you are going to get back into it or are thinking about starting lifting weights for the first time, tell yourself "now's the time". video of my 500lb bench press below My 500lb Bench Press
Read more

My Opinion Of Wrist Straps

Image
     Just like with anything in life, when you are trying to benefit from something, it can have both a pro and con. And with lifting, wrist straps are the same way. I never used them (mainly because I could never get them to wrap tightly and it just felt unnatural and weird for me) but wanted to share what I believe are both good and the downside of them.      The upside to using them is that your muscles can be focused on more. For example when doing deadlifts or something else such as barbell shrugs you can force out a few more reps which therefore would cause more muscle stimulation, hence allowing for more growth. Another exercise where I once read where you can benefit from using straps is lat pull downs. Basically any exercise that can and will benefit from this will be a pulling movement. Here comes the downside, which Im sure any and all readers will see as obvious, it can weaken your grip strength.      As I said I...
Read more

How To Properly Set Up For The Squat

Image
     Hey everyone! So when it comes to squats, some already dread the fact of thinking of doing that, but the hard part is actually doing them. A lot of the problems that beginners face (and I was guilty of it myself) is setting the squat up properly. Powerlifting legend Kirk Karowski showed me this set which allows me to get into the squat position quicker and safer as well as preserving energy to do the squat. Follow these steps in the video I show the set up so you don't continue making the same mistakes!        https://www.youtube.com/watch?v=xRe9DH1Z_eE&feature=youtu.be    
Read more