Bruce Lee’s 2×6 Chest Workout, secret for a massive chest?

Bruce Lee was a such super human. He was training so extremely it’s miracle how far human limits can get. My favorite quote of his:

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Besides his passion for ultimate training lifestyle, he also had an insane knowledge of training.

I used to do variation of his routine in the past, and what I found interesting, was getting a great chest and strength gains by doing his 2 sets of 6 reps of Bench Press. This was his only chest workout. Even he was not training for bodybuilding but for martial arts, this could be a secret for his great physique.

This chest workout is good for both bulking or cutting phases. It’s also good routine to raise that bench press record.

While cutting, you get these strength gains and enough resistance to prevent a muscle loss. While bulking this workout leads to strength and chest gains. Combine this 2×6 bench press with other chest exercises and the good results are guaranteed. Like give a more resistance in your upper chest by doing Incline Dumbbell Press, where normal Bench Press won’t hit so much.

To get good strength gains by doing this workout out, put example a 5.5 lbs / 2.5 kg on your bench every week. With this routine you can quickly improve your strength.

Example:

Your maximum of 6 reps in bench press is 176 lbs / 80 kg. Do this chest workout 3 times a week.

Week 0. The baseline.

  • Monday: Along the other exercises, Bench Press 2 x 6 176 lbs / 80 kg.
  • Wednesday: Bench Press 2 x 6 176 lbs / 80 kg.
  • Friday: Bench Press 2 x 6 176 lbs / 80 kg.

Week 1. Improvement.

  • Monday: Bench Press 2 x 6 181.5 lbs / 82.5 kg.
  • Wednesday: Bench Press 2 x 6  181.5 lbs / 82.5 kg.
  • Friday: Bench Press 2 x 6  181.5 lbs / 82.5 kg.

Week 2.

  • Monday: Bench Press 2 x 6 187 lbs / 85 kg.
  • Wednesday: Bench Press 2 x 6  187 lbs / 85 kg.
  • Friday: Bench Press 2 x 6  187 lbs / 85 kg.

Week 3.

  • Monday: Bench Press 2 x 6 193 lbs / 87.5 kg.
  • Wednesday: Bench Press 2 x 6  193 lbs / 87.5 kg.
  • Friday: Bench Press 2 x 6  193 lbs / 87.5 kg.

Week 4. 

  • Monday: Bench Press 2 x 6 198.5 lbs / 90 kg.
  • Wednesday: Bench Press 2 x 6  198.5 lbs / 90 kg.
  • Friday: Bench Press 2 x 6  198.5 lbs / 90 kg.

This is an optimal development. 22 lbs or 10 kg’s of more weight for Bench Press in 1 month. The increase of 5.5 lbs / 2.5 kg may sound little, but as you little by little add more and your body get more strong, you’ll get nice strength and muscle gains.

On my own experience, by combining this Bruce Lee’s 2 x 6 Bench Press routine with other chest exercises, you’ll get a great gains. Maybe Bruce Lee cracked the code of ultimate chest routine?

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