gain muscle, gain it slowly. Dont think that you will be able to bench 50 lb. more in just
one month, in reality you may gain 50 lb. on your bench in 6-12 months if you try hard.
So its a gradual process. Dont over strain your muscles! Just start out slowly and then
over time increase the weight you lift.
The easiest way to gain chest muscle is bench press. Start out at a light weight to warm
up. Then increase the weight so it feels comfortable to you. You dont want to bench a
weight that you can only rep 2 times at the beginning of your workout, unless you are
maxing. When you bench, gently pull down the weight until it touches your chest. Then
push up slowly. Do not arch your back.
Remember to start out slowly. If you are a person who usually hits the gym every day,
then your muscles will already be used to the weights and the motion involved. But if
you are a person who doesn't workout or exercise much, start at a light weight, say 80 lb..
If its too easy, move up in weight. If its too heavy take some weight off the sides.
This can be a typical chest workout:
Warm up
Lift whatever weight feels really light for you. Lift it 12 times. The warm up
should not be hard and should not put much strain on your chest! (EX: 100x12) Then go
on to a heavier weight and bench it up 10 times. (110x10)
Bench
Move up in weight that you believe you can lift 8 times. (135x8) Move up to more
weight doing 6 reps. (165x6) Go on to an even heavier set. (185x4) By now your chest
muscles should be tired. Don't continue if you are extremely sore and cant move! If you
are really sore after your warm, stop then and don't continue. Stop anytime you want to.
If not sore yet continue on....Lift a heavier weight 2 times. (195x2)
*Keep in mind that the example weight is just an example! It is not the weight you
should lift if you are a beginner. Beginners need to start light.
Inclined Bench Press
This is pretty much the same as bench but isolates a different part of your chest.
After you have completed the bench press move to inclined press. Only do 3 sets of this.
You will not be as strong on inclined as you are on a flat bench. Do 8 reps with a mild
weight (135x8). Then go to 6 reps with a slightly heavier weight. (145x6) And a final
set of 4 reps with an even bigger weight. (155x4)
Body Weight Dips
Sit on a chair or bench and slide yourself out so that your butt is totally off the seat.
Keep hold onto the chair or bench with your hands and lower yourself. Depending on
how far down you go and the position of your feet and the height of your chest this will
work either your chest or triceps. Experiment around with this exercise because these
movements vary between people.
Workout your chest with this schedule no more than once a week. Your muscles need
to heal back.
People who have been working out for a while will be used to the motions and won't
get sore as easily. But a new beginner.......it may take some time to get used to the
motions. Dont overstrain yourself! I stress that. Because if you get injured lifting, you
will have to stop working out and heal up for months.
If you are a beginner and are benching 80 lb.., dont think that in a month you will be up
to 140 lb.. In a month you can probably gain 10 lb.. on your bench, If you work hard at it.
After about a month change up your schedule. Your muscles will get immune to doing
the same thing over and over again. For example: lift different weights or use dumbbell
presses. If you follow this or something like this you will be on your way to benching
like the wind!
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