One week you may have even lost a little weight on your bench press. You have hit a wall, or a plateau. Your body has gotten used to your workout routine. It’s time to mix it up a little bit. Below is an exercise routine that will bust through that plateau. Hence the name:
Warning: There are a few small precautions you need to take to avoid injury and over training. Try not to do any shoulder or chest exercises the day before or the day of this workout. Allow yourself plenty of time to rest before and after. AND MAKE SURE YOU HAVE A SPOTTER!! This workout will cause muscle failure and dumbbells can be dangerous without a spotter.
All you need for this workout is an adjustable weight bench for incline, half incline, and flat press, and a set of dumbbells that you can do a set of 8 – 10 reps with. To gauge the weight you need to start with, you should start feeling it burning around the 7th rep of the 1st set.
We are going to be doing three sets of each bench press all in one sitting.
- Begin with the bench in incline position. With your dumbbells do a set of 8 -10 reps of incline dummbell press. When finished, take a 15 second break.
- Move the bench down between full incline and flat press, and do another set, and then another 15 second break.
- Move the bench down to flat press and do another set, and then take a 30 second break.
- And repeat steps 1-3 until you have done it three times.
If you picked the correct weight to begin with it is going to get really difficult really quickly. If you have to get a lower weight that’s fine; just make sure you get the correct number of reps in for each set. This workout shocks your muscles and will give you that boost you have been looking for. If you have plateaued then once you have completed this exercise, give your a body a full week’s rest. It may seem like a while, but take plenty of protein and drink tons of water and when you return you will notice a significant gain. If you want to implement this a regular routine try to do this at most once a week. Hope this helps!