Drop sets what is

For the best muscle-building results, use minimal rest between drop sets and rest for 90 seconds to two minutes between full sets. Lie on your back on the bench, with your feet planted on the floor and lower back pressed against the bench. Retract your shoulder blades, brace your core and press the bar or handles away from your chest.

Lower under control and repeat. Drop the weight once more and repeat for max reps. This drill would work similarly well with the seated chest press machine commonly found in gyms.

Sit in the machine with the supports holding your legs firmly in place and your back upright. Hold the handles with an overhand grip, hands around shoulder-width apart. Inhale as you slowly return the bar to the top of the move and repeat. As with the bench press, drop the weight each time you hit failure to maximise the muscle-building effect on your upper-back muscles. Periodization training can help both strength and endurance gains, but learning how to design a training plan takes a little bit of work.

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