Gazelle’s Gym Guide to a Bigger, Better, and Stronger Bench Press on Chest Day

I must, I must, I must improve my bust!

Like most gym-goers, I'm a big fan of chest day. It's one of my strongest assets and I'm always trying to get a bigger and swole chest. At least that's the goal.

For the past five months, I've been taking a different approach to my weight-lifting game and I've seen nothing but impressive results, especially in the strength category. The workout is called a "descending pyramid" bench press and I'm here to pass along some advice and the knowledge I've gained along the way.

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Here's how it works:

The idea is to start heavy and work your way to a much lighter weight, including just using the bar. As of now, my current PR is at a starting weight of 195 pounds. I'll bang out 12 reps at 195 and then rip 12 reps of bicep curls for a buffer in between chest sets. That's just round one of seven.

Each time I hit 12 reps on the bench, I then proceed to take off a weight from each side. It's lighter, but only gradually. By incorporating bicep curls in between each set, it allows your chest to take a brief break.

• 195 lbs. x12
• 145 lbs. x12
• 135 lbs. x12
• 125 lbs. x12
• 105 lbs. x12
• 85 lbs. x12
• 65 lbs. x12

Ready for the bonus round? If you've made it this far and have a little more energy left, then rep out just the bar to the max. That's 45 lbs. at 100 reps, so pace yourself.

After doign this for only a week, you're going to start to feel a difference in sttrentjh and in size. It's no easy feat, so practice it often and don't give up