Blast Your Bench
by Lee Hayward
Lee Hayward Side Chest
Start with a mass building mid-range compound exercise:
Do a variation of the bench press, such as dumbbell bench press, barbell bench press, incline bench press, decline bench press, etc.
Warm up with light-weights and pyramid up in weight each set until you get to your top work set weight. Use a top weight that allows you to complete between 5-10 reps per set. This is your compound power movement so do 3 heavy sets.
Perform a fully stretched exercise:
Use a variation of the dumbbell flye (i.e. incline, flat, or decline).
Warm up with really light-weights and stretch out the muscles. Gradually increase the weights, but don’t go too heavy. Focus on stretching the muscles, not moving big weights. Work up to 2-3 sets of 12-15 reps.
Finish off with a peak contraction exercise:
Do either pec-deck flyes or cable cross overs.
Do 1-2 warm up sets and then jump to a working weight that allows you to complete 2-3 sets of 12-15 reps. Focus on squeezing and flexing the muscles with each rep rather then moving big weights.
Optional Exercise:
High rep push ups, strive to complete 100 total reps if you can.
Well, there you have it... a complete muscle pumping chest workout that will help pack on slabs of new muscle growth to your pecs.
Do You Want to Increase Your Max Bench Press?
If you are interested in actually increasing your max pressing weight the bench press chart above won’t really help much. You gotta actually get in there and slug it out, as the saying goes! There are a couple programs that have been put together to help you get to the max bench weight.
The program that I think you will really get the most out of is called Blast Your Bench by Lee Hayward. This program is out of this world when it comes to increasing your max bench press. You will literally see your mark on this Bench Press Chart increase dramatically.
So, if your main goal is to increase your bench press, then have a look at Blast Your Bench by Lee Hayward the program that guarantees that you can increase your bench press by 50 pounds in 3 weeks.