Drop Set Bench Press

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The first set should be heavy enough to present a challenge at eight to 12 reps.

Drop set bench press. If your main sets are heavy 5 8 reps your first drop may be about 10. One way to finish off every possible muscle fiber is by using drop sets. The second set should be 10 to 25 percent lighter and the third set 10 to 25 percent lighter than the second.

If you re performing drop sets in a crowded gym you may want to work out after peak hours to avoid hogging so many dumbbells. But if you re doing 10 reps you may need to drop by 25 or more. Choose a weight you d fail at 4 6 reps.

These drop sets will help you blow any muscle building plateau to smithereens. Strip weight by 10 lbs 8 10 reps. Strip weight by 10 lbs 10 12 reps.

Strip weight by 10 lbs 12 15 reps. Bench press 185 pounds x 12 reps then cable chest flyes 60 pounds x 12 reps bench press 170 pounds x 10 reps then cable chest flyes 50 pounds x 10 reps bench press 165 pounds x 8 reps then cable chest flyes 40 pounds x 8 reps try it for a month. Failure training has been a bodybuilding staple for decades.

Just lift a weight until you can t get another good rep then drop the weight a couple of more times to extend the set.

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