MONSTER Bench Press Workout...Will Pump Your Chest Like Nothing You've Ever Felt Before
1,105 views · Published 1 August 2018 · 10:45 · Indexed 14 November 2026
Channel: Nick Nilsson - the Mad Scientist of Muscle · 2018 · Sports
If you like to bench press and/or if you want to build your chest, you are going to LOVE this workout. This one lit up my chest like nothing has in years. In it, you're going to address every single portion of the barbell bench press range of motion separately. This allows you to maximize the workload on the ENTIRE range of motion of the bench press, according to the strength curve of the exercise. You're going to be starting with light weight and high-reps for full range of motion. Then, with NO rest other than the time it takes you to change weight, you'll be adding weight and DECREASING your range of motion as you go through the workout, ending with an extremely heavy, single-rep lockout. Then you'll work your way all the way back down to your starting weight. It sounds a bit complicated (and it kind of is) but the end result is that you're going to hit pretty much every single muscle fiber that you've got in your chest, working it with the most amount of weight and volume it can handle the whole way through. The first thing you're going to need to do is understand that partial-range training can be very beneficial when done correctly and with purpose. If you have an irrational fear of partial-range training, you need to get over it immediately because you're leaving a lot of strength and muscle development on the table. A primary variable of this technique is changing range of motion, along with changing resistance. This will be easier to see as I show you the methodology, but bottom line, the hypertrophy stimulus you get with this workout is just off the charts. The weight increments that I used were as follows: 95, 115, 135, 155, 175, 185, 205, 225, 245, 265, 275, 295, 315, 335, 355, 365, 385, 395, 405, 415. Once you get to the top and come back down, keep the pattern going, reducing the weight and lowering the rails until you get all the way back down to your starting weight. At this point, a very interesting thing will happen... Because of all the heavier, shorter range pressing you did, the ENTIRE range of motion of the bench press will be equally fatigued (and equally strong), meaning that it will be just as hard to press at the top lockout as it is to press out of the bottom/sticking point, even with light weight. It's a weird feeling...embrace it and try to push out as many reps as you possibly can until complete failure. These are the reps to really dig in on. During these reps, it will seem like you can actually feel every single muscle fiber you've got in your chest contracting. When you're done with that set, that's it. No more for chest, and you're done for the entire workout. Your nervous system will be shot and it won't be beneficial to do anything else after it. This workout took me about 37 minutes to complete, start to finish. I recommend taking a day off training after doing this one (or plan on doing an easy workout). It will help with recovery. I would also recommend doing this workout no more than once a week, at the very most. You can work your chest again later in the week, but doing an entire workout like this too frequently will be too much to recover from. When all is said and done, you will have worked pretty much EVERY single muscle fiber in your chest to exhaustion or near exhaustion. And your chest will be pumped in a way it has never been pumped before. -------------------------------------------------------------------------- Love a massive, skin-splitting chest pump? This workout will light you up... https://www.fitstep.com/2/time-volume-training/landers/closed-chain-open-chain-chest.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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