How I Improved Chest Press In a Year

I hit chest twice a week with three chest workouts. Bench press is always the first workout since it is a compound movement. After bench press I choose two of these workouts from this list:

- Incline dumbbell or barbell chest press

- Cable chest press

- Pec deck fly

The purpose of my training is for strength, not body building or cutting.

Here are two ways I bench press for strength:

1. I do the 5x5 method which is 5 sets, 5 reps. Once this becomes easy, I go up in weight and repeat. For your new weight, it’s okay to do 2-3 reps per set starting until you reach those 5 reps.

2. Doing 6-8 reps, 4 sets. Then I drop set 30-40 pounds. When I drop set, I’m doing 6-8 reps, 2 sets of pause reps.

When I move onto my other two chest workouts, I’m not going as heavy since I’ve wasted all my energy on bench press. What I’m doing is using weight that is fairly light but to the point I slightly have to struggle with. With this, I do 8-12 reps, 3-4 sets depending how I’m feeling. With these two chest workouts I’m also just simply focused on pause reps and feeling a good stretch in my chest.

Lastly, my rest time is 2-3 minutes. I rest enough to recharge but not long enough to the extent of letting my muscles get cold. With time, you’ll know when your muscles are starting to get cold.

For a razzle dazzle 🤌🏽✨ I do push-ups in between my last two workouts.

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