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New Weight Bench Lift For Bigger Biceps

With your incline weight bench lay with your chest flat against the bench angled at 45 degrees. Grab two free weights one in each hand. Let your arms hang. Now bring the weight up with out moving your arms.

This lift will shred your arms. It is important to always change up the lifts you are doing. This will help you develop a larger stronger arm.

I would recommend getting weights that allow you to do 10 sets. After you each set follow it immediately with a tricep lift of your choice. Do as many different sets as you can in 7 minutes.

There are so many great lifts you can do on an incline/decline bench! Good Luck in the New Year!

TheBest Lift for Lower Chest: Decline Bench Press

The Decline Bench Press is one of the most effective ways to work your lower chest. It is important when lifting that you focus on all areas of a muscle group. Building a big fully develop chest means doing declines. Adjust your weight bench to a 75 degree angle. With your head at the bottom follow the below instructions.

The following steps assume you have a barbell and a decline bench with a rack to hold the barbell.

1. With the barbell on the rack, lie on the decline bench so that the bar is above your head.
2. Bring your hands up and hold the bar just wider than shoulder width apart.
3. Lift the barbell off the rack and extend your arms until they're straight.
4. Slowly lower the weight until the bar almost touches your chest.
5. Slowly lift the weight back up.
6. Repeat steps 4 & 5 until you've repeated the desired number of reps