FREE WEEKLY FITNESS TIPS NEWSLETTER
Bodybuilding and Fitness weekly e-mail tips,
stay informed and
stay motivated, join today!
Sign up free by sending an e-mail to
Truly Huge Fitness Tips
Presented by TrulyHuge.com
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.
To receive Instant Access to this program go to...
Increase Bench Press Fast
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.
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.
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
Submit A Fitness Tip
If you have a tip you'd like to share e-mail it to us
WIN FREE SUPPLEMENTS
When you sign up for our free newsletter,
you will be automatically entered in our monthly drawing
to win free supplements and other great prizes.
Sign up now by e-mailing
How to Bench Press the Right Way
Neither trulyhuge.com 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.