The bench press is one of the most common exercises—you can’t step foot in the gym without seeing people doing them. Bobby Maximus, of The Maximus Body from Men’s Health, has a workout to make them even harder, turning them into a trip to hell and back.
Here’s how to do it:
Grab a barbell and start with 43 kilos total. Intermediate lifters can use 61 kilos, and advanced lifters can shoot for 84.
Start with 10 reps. At the end of 10 reps, hold the bar up with your arms fully extended for 20 seconds, then perform 9 reps. Then hold for another 20 seconds. Continue this descending ladder, shaving off one rep each set and finishing with a 20-second hold until you perform a single rep. Close out the workout with a final 20-second hold.
This workout is simple—but it sure as hell ain’t easy. Your chest will feel like two bowling balls when you wake up the next morning. Make it a regular addition to your upper-body workouts, and see results in no time at all.
By Naomi Nazario