The barbell bench press ranks as one of the most important chest (pectoral muscle) exercises ever created. The bench press is an important “muscle mass builder” as well. When I say that the bench press is a muscle mass builder means, that because it is a multiple joint exercises, using the triceps, shoulders and chest muscles, multiple joint exercises trigger more muscle-building testosterone which immediately courses through your body.

You will notice that your other muscles like your back, biceps, shoulders, triceps and forearms will grow faster as well. The bench press is a great exercise, but there is a right and a wrong way to do it. Let me show you the 7 secrets to mastering the bench press.

The 7 Secrets How to Bench Press to Build Your Chest Muscles Super Fast

Secret #1 – Lie On Your Bench and Keep Your Feet Flat on the Floor.

Secret #2 – Grab the Barbell Off of the Rack, Keeping Your Grip at Shoulder-Width.

Secret #3 – Lift the Bar Up So That It Is In Line With Your Shoulders.

Secret #4 – Lower the Barbell Slowly to Your Chest Even With the Nipple-Line.

Secret #5 – Keep Your Elbows Back, Hold You Chest Held High and Slightly Arch Your Back.

Secret #6 – Keep Your Head and Hips On the Bench.

Secret #7 – Exhale and Push the Barbell Up Slowly and Steadily.

Two Precautions:

One – Warm Up With Pectoral Stretching Exercises Before Starting – Stand and interlock your fingers behind your head with your elbows pointed in front of you. Squeeze your shoulder blades together rotating your elbows to the sides. Hold this stretch for 20 seconds. Rest a few seconds, then repeat.

Two – Do Not Handle More Weight Than You Can Comfortably Handle – If you work out alone, resist the temptation to overdo the lifting of too much weight. To do a heavy bench press is an alpha male symbol of physical superiority. Start out with light weight on the first set, and gradually add a little more weight each successive set for a total of 4 sets with the 4th set being the heaviest.

How Many Sets and Reps To Do

A “rep”, or reps, is short for repetitions of a complete movement of an exercise. A “set” is a completed group of reps. If you, for example, do 12 reps, and you rest a minute, and then do another 12 reps, you have done 2 sets of 12 reps. Here is the success formula for working out your pectorals doing bench presses for maximum muscle growth and progress. Do 4 sets, that is, do 12 reps for the 1st set. Then do 10 reps of a 2nd set. Now do 8 reps for the 3rd set. Finally do 6 reps for the 4th and final set.

The Final Secret for Doing The Bench Press Exercise

Start out with a light weight for your first set and increase the weight each set just a little more. It could be an increase of as little as 1/2 lbs. or as much as 2 lbs. on each successive set. You will get to your heaviest set with the 4th set and you may barely be able to do 6 repetitions. Working your chest muscles in this will develop for you huge mountains of muscle for your chest muscles and all over your beautiful body – lightning fast.

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