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           Truly Huge Fitness Tips
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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
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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 
thighs.

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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