Add 2″ to Your Chest in 6 Weeks

Perform as a speed bench press, slowly lowering the bar and explosively pressing it up as fast as you can. Use only 55% of your one-rep max for the load in Week 1. Use 60% in Week 2 and 65% in Week 3. Repeat the cycle for the next three weeks.

Perform on a swiss ball instead of a bench.