Monday’s… International chest day, but what if you’re not able to put up big numbers on your bench press?\u00a0 Follow these 3 advanced moves for a BIGGER bench<\/h2>\n

Walk into any gym locker room and you’ll commonly here guys ask, “How much do you bench press?”<\/p>\n

While benching heavy is a great compound movement and necessary for overall physique development, to build thicker gladiator looking pecs you need to incorporate ALL 3 of these advanced moves for a stronger bench press.<\/p>\n

If you know how to apply all 3,\u00a0 you can completely DOUBLE your muscle gains<\/a>, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.<\/p>\n

Advanced Move #1<\/strong>\u00a0 Slow Negatives<\/span><\/h3>\n

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How many times do you see “ego lifters” at your local gym slap on a stack of plates only to be banging out fast and sloppy reps with NO control?<\/p>\n

You don’t have to answer, maybe you’re one of them.\u00a0 That’s o.k. because when I first started I thought the heavier, faster I could bang out reps, the stronger I would be.<\/p>\n

Truth be told, the only benefit I got to banging out sloppy reps was a stroke to my ego.<\/p>\n

My point?<\/p>\n

To get stronger on the bench press most people completely ignore the eccentric or negative portion of the movement.<\/p>\n

Training any muscle group for that matter builds more muscle than the concentric (Squeezing) or shortening of the muscle.<\/p>\n

Our muscles can handle about 30-40% more weight on the eccentric part of your lift.<\/p>\n

The next time you bench press, on your last 2 sets add 30-40% more weight than you would normally do for 10 reps.<\/p>\n

Get on the bench press with (30-40% more weight) and slowly lower the weight for about 5 seconds or more and let your training buddy lift the weight back up.<\/p>\n

Advanced Move #2<\/strong>\u00a0 Train It’s Antagonist
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It has been widely know that Arnold Schwarzenegger trained agonist\/antagonist (or opposing) muscle groups between sets.<\/p>\n

One of Arnold’s main workouts was he would pair chest (Bench Press) with back (Chin Ups) between his sets.<\/p>\n

This kind of training method is also known as the pressing\/pulling method and builds super strength on the antagonist muscle.<\/p>\n

Countless studies have proven that pressing strength increases by working the antagonist muscle between sets.<\/p>\n

Many strength coaches train their athletes using this method to increase strength.<\/p>\n

They other HUGE benefit to training this way is to maintain muscular balance and overall body composition.<\/p>\n

There’s NO better way than for a bodybuilder to build muscle and burn fat at the same time which this style of training will do for you!<\/p>\n

There’s been a NEW training program circulating on the web called, “180 Muscle<\/a>” and is centered around Antagonist\/Agonist Training.<\/p>\n

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