Post-activation Potentiation:

Postactivation potentiation refers to the capability of one exercise to instantly and positively influence the performance of the activity that follows.By convincing your central nervous system that it’s set for the fight of its life, more muscle tissues are recruited to try and do the task.

A study published in the Journal of Strength and Conditioning Research discovered that sprint performance in rugby players was improved after executing a heavy set (three reps at 90% 1RM) of barbell squats. In the same way, by performing explosive moves before pushing heavy weight on the bench, it is possible to bring more muscle into play.

By carrying out five groups of plyometric pushups-pushing one’s body weight up as quickly as possible, you stimulate the fast-twitch fibers inside your chest. These fibers, which have probably the most potential for growth provided they haven’t been taken to failure will then be primed for moving heavy weight inside your next movement (in cases like this, the bench press exercise).

Reverse Pyramid

You’ll take advantage of this nerves awakening with your heaviest set right out of the gate on the bench. Then, by reducing the load on each set as the fast-twitch fibers fatigue, you’ll perform additional reps to capitalize on the influence of other muscle fiber types. This also encourages greater cumulative muscle breakdown even though the other number of work increases the flow of blood to your pecs.

Compound Moves:

The initial two movements may appear enough for selected lifters. However, the addition of a third (or fourth) exercise could let you maximize overload around the pecs.The presence of the dip hits all of your chests, with the concentration on the lower third.

To be in the better muscle-building rep range, add weight if you could get more than ten reps with your whole body weight alone. If you can do ten reps by yourself, achieve your sets the rest-pause style, executing some reps a time of time with short rest phases (15-25 seconds) and soon you reach 10.

100s:

No body part routine is complete without using a muscle-swelling finisher. At this point, we’ll choose 100s. You’ll pick a weight that can take you to failure between 60 and 70 reps. Rest only several seconds as you have reps remaining to attain 100. Repeat as necessary to arrive at that milestone 100th rep.