The bench press is arguably the most popular exercise in the gym, and for good reason. Having a big, bulked up chest is definitely a confidence booster. A big chest is something that gets noticed both in and outside of the gym and with or without a shirt on.You can see them in any gym, anywhere in the world - people struggling to blast their bench only to get hardly any results in return. Hard work alone is not enough, no matter which of the bench press workouts you use.If you cannot afford any paid program at all, or just can't find the one that you can follow, stick to the proven methods. Even if you are in the stagnate mode right now, do not jump on something completely new, unless you have someone to guide you through all the way.In every pec workout you do you must hit the chest from every angle. By doing this you exhaust the muscle as much as it possibly can be so that when it repairs itself it will grow much more quickly.Every coach will stress the importance of setting up goals, both short term and long term.

What not so many people tell you, that you need to evaluate them as you go. Keep track of every workout and write down the weights lifted, time it took, reps you did and any other notes that you feel can help you evaluate your progress. Critical bench program is designed to help you go over the plateau phase with a customized bench press routine. The whole program is based on a 10 week schedule.After a set of bench press, immediately get off the bench and start doing push ups. This will be equivalent of continued bench press with lower weights. However, you will not lose any time stripping the weight from the bar, giving your muscles continuous stimulation. Intensifying your lifts to achieve increased lifts in a short time is definitely hard but there are key strategies that would definitely help you achieve this goal. These workouts require a simple rule: stick to the basics! If the bench press workouts don't work and the dumbbells in your gym are too light you can build big pecs with weighted dips.

There are plenty of plates that you can strap around your waist so this is an exercise that you won't have to worry about going too light on.The Setup Put the barbell on the bench rack at a distance your arms can reach when you are lying on your back. Load up the barbell with the weight you want. If you are new to the bench press, start with an empty bar to work on your form. Of course, it goes without saying that upper body strength is essential to any football player, regardless of what position he plays. For that reason, football weight training always paid a lot of attention to strength and fitness of upper body.Switching between these two techniques guarantee, that your raw bench press does not develop a 'dead' point, and the slow negative phase will make heavier weights not feel as heavy and at the same time, you will be able to control the motion.

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