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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 more. 

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     Fitness Tips For 10/12/2016

How to Bench Press the Right Way

Flat-back Benching for Bigger Gains The bench press is a main line training exercise and many guys use it in their chest routine. However, not everyone does it in the best possible manner. Most guys plant their feet on the ground and push off from both feet, causing the back to arch. This is a mistake for several reasons. First, the push effect brings the leg and low back into play and does so in a negative way. If you are trying to employ the bench press to build your chest and triceps, you don't want to off-load some of that load onto the low back and legs. Second, doing so can cause an injury if very heavy weights are used. Go Flat The key to the most beneficial way to bench press is to keep the back flat on the bench. This will cause the chest and arms to get all of the work, and prevents the legs, hips and low back from getting involved. Removing the legs from the equation will not only help prevent injury but also force you to use your chest and arms more directly. This is the best way to bench press if you want more powerful chest muscles. Feet Elevated So how do you achieve a flat back in the performance of the bench press? You elevate your feet. You can raise them up and cross them at the ankles, or you can place them on the bench (provided that you don't push off on the bench and just use it to lightly stabilize your body). Performing the bench press with your feet elevated will take some getting use to and you will probably have to start with a lighter weight load, but don't worry, you will quickly adjust and adapt to the new way of lifting. It will take a little while to get the balance right but after practicing this manner of bench pressing for a period it will become second nature and you will be able to keep your back flat on the bench. Note for super heavy maximum lifts you can lower your legs for stability, but you will find that your chest and arms are much stronger and you can bench press more weight. As you get in session after session of flat back bench pressing your chest and arms will become bigger and stronger and that's a nice payoff. Submit A Fitness Tip If you have a tip you'd like to share e-mail it to us
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How to Bench Press the Right Way

Neither nor the authors of this publication 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 health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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