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Men's
Health > Bench Press Workout
Whether you’re looking to firm up and slim your pecs
or add some serious mass the bench press is the best
exercise for your chest.
Depending on your goals, whether you’re looking to
tone up and lose fat or put on serious muscle mass,
your bench press workout will vary.
For those of you that are looking to increase your
muscle mass, listen up. From a physiological
standpoint, and an important factor to consider when
working to increase strength and muscle size is to
maximize your bodies motor unit activation. To
better understand this, think of your body as
containing a pool of motor units. By performing a
Heavy Bench Press Workout program, which consists of
lifting at or near maximum capacity you would
activate almost all of these motor units. The type
of ‘motor unit’ we are referring to here are called
‘fast twitch’ muscle fibers. Fast Twitch Muscle
Fibers are associated with high threshold motor
units and are apparent by power speed and
explosiveness.
Now, for anyone looking to tone up, lose some weight
and make your pecs firm as firm can be the process
is quite simple. What you’re looking to do here is
incorporate the bench press into your existing
workout (usually on chest, or arm day). When
training for muscular endurance and fat loss aim for
high repetitions such as 10-15 reps and between 3-5
sets. Focus on slowly lowering the weight down to
your chest while breathing in, then once the bar has
touched your chest exhale and explode up with the
bar and repeat.
Following our quick bench press workout you’ll have
pecs of steel in no time! Be sure to use correct
form, and when going heavy ask for a spot as you
don’t want to be stuck with heavy weigh on your
chest.
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