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Declare War On Your Bench Press
Learn the exact blueprint (workout schedule) for upping the
gain factor in bench pressing. From the beginner, intermediate
to most advanced powerlifter/bodybuilder.
Covers everything from training, overcoming injuries, genetics,
plateaus, adversity, cardio, nutrition, and even steroids.
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Fitness Tips For 2/26/2014
Bench Press For Chest Mass
McClay's Bench Press Maneuver for Massive Chest Development
Ollie McClay is known throughout the northwest for his smooth blend
of jazz singing - and his huge muscles. Ollie has 20 plus inch arms
and can bench press a heavy load even though he is in his 70's. His
massive chest and super tiny waist make him stand out and one of his
trademarks for bench pressing is to do so with your feet up.
Most people plant their feet on the floor when bench pressing and
then if the weight load is too much, they arch away and give the body
an assist from their planted feet. This does two things that are
negative - it leaves the low back open to a nasty injury, and it also
is a form of cheating, as it off loads the weight from the chest onto
the hips and legs. In turn it lessens the ability of the chest to
grow as the more weight load the chest takes on, the better.
Ollie puts his feet up (and crosses them at the ankle) when he bench
presses. This forces the chest to do all the work in pure form. The
feet up position is a great way to ensure that the form is right and
the chest takes the primary mover role it should in lifting weights.
Ollie makes those who he trains also "assume the position" of a feet
up approach to moving the iron. Note - if you are just doing this for
the first time, always have a spotter available. And Ollie always
spots his trainees as they learn the nuances of correct form and get
the balance right for this lift.
There are a few times when you move the feet down and plant them one
the floor, such as going for a maximum lift or in a competitive
event. However, otherwise, Ollie's approach stands - get those feet
up and let the chest muscles do all the work. After all, that is the
aim of the bench press, to totally engage the upper torso muscles in
general and the chest in specific to become larger and stronger. That
won't happen if you are cheating with a boost from the hips and
Once you start using Ollie's style of feet up training you become
much more aware of the people who are arching their back when they
lift - a large amount of people do so. By learning how to perform
the feet up bench press you may have to lower the weight load
initially but you will soon "get it" and the weight amount will go
shooting back up.
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Bench Press For Chest Mass
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
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begin any nutrition, exercise, or dietary supplement program.