For maximum strength, work your chest out twice

Possessing pure strength is not only a sure way to make a lasting impression in the gym but it also seems to help you exude confidence. Strength makes it notably easier for you to meet every physical challenge – from moving a file cabinet to pulling heavy debris. And the benefits of strength don’t end there; no one can deny the fact that with strength comes size.

If developing massive pecs is high on your priority list, then second on that list should be none other than the big bench press. Try revamping your training routine to concentrate on the king of all upper-body exercises, and the dividends will pay off big. Follow this bench-press program for the next ten weeks and you’ll reach a whole new level of strength and mass.

You’ll train chest twice – one heavy day and one light day. Train all other bodyparts just once a week. The heavy chest day will come first; all you’ll do in this workout will be the bench-press weight and therefore lower your repetitions every three weeks until you reach the last week where you max out with your new record weight. Allow plenty of rest between sets on your heavy bench day to keep your shoulder strength up.

Legs should make up the second workout of the week, followed by back, biceps, and abs. The fourth workout of the week will be your light chest day, along with shoulders, and triceps. In this workout, you’ll perform light bench pressing as well as dumbbell bench presses (incline or flat). Rotate the incline and flat version of these exercises so that when you do incline dumbbell presses, you follow with flat flyes and vice versa.

Finish the chest workout with power push-ups. These are performed similar to a regular push-up except that on the up phase, you push your body up as fast and as high as possible so that your hands come several inches off the floor and as high as possible so that your hands come several inches off the floor. As you land, go directly into the lower phase of the push-up to avoid excessive stress on your wrist and elbow joints.

The light day is important because it 1). keeps the muscle from losing its “memory” of how strong it was at the last training session, 2) enhances blood circulation in the areas that are important to the bench, and 3) keeps your muscle size up and reinforces your groove – that uniquely individual lifting path that you’ll discover for yourself to be the best way to push the bar up to completion. Follow the light chest routine with shoulders and triceps.

Follow this routine for the nine weeks. On the 10th week, max out on your specified heavy chest day – you’ll be amazed at your newfound strength! Do no other lifting this week; you should be at your peak. After you peak, take a period of active recovery in which you perform some form of light exercise. Try other activities that involve both upper- and lower-body movements such as swimming, racket sports or, if you’re really adventurous, rock wall climbing. After the active recovery week, return to your normal training regimen and wait at least 2-3 months before returning to the Big Bench routine to boost your strength even more.