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         FITNESS TIPS FOR 12/29/2003                

Increase Your Bench Press

Don't Be A Ceiling Thruster!
By Mike Westerdal

The correct form for the bench press requires that both your feet 
are touching the ground and your glutes, as well as your upper 
back remain anchored to the bench. Keep both shoulders back 
while keeping a slight arch in your lower back. So if this is the 
proper form how does a ceiling thruster lift? We've all seen 
them, they'll load up the bar putting both feet on the bench 
while they arch their back towards the ceiling as they attempt 
to press the weight. 

Why do people do it? They want to brag about how much they 
can bench. Don't be fooled by these boastings, it's the same 
thing as someone who says they benched 400 but you see 
the spotter holding his biceps in pain from the spot he just 
gave. Yeah forced reps are great, but ceiling thrusting is 
something entirely different. If you take one of these guys and 
make them use correct form you will see that the weight will 
drop dramatically! Not only that but you'll see that the 
development of a ceiling thrusters chest is not up to par with 
their proclaimed benching ability. Obviously, because when 
you cheat you aren't putting the full stress of the exercise on 
the muscles involved. 

Besides the fact that they aren't getting stronger, or developing 
they will probably wind up getting hurt too. Ceiling thrusters 
put tremendous stress on the discs in their back. I've seen 
people at the gym that thrust their hips so much during the 
incline bench press that the only part of their body touching the 
actual bench was their upper back! Okay so if you have bad 
form you probably feel pretty low, but there's hope. So here's 
what you can do to help yourself or someone you train with. 
Start by lowering the bar to your chest and pausing for a two 
count before pressing. Your ego might get hurt and you won't 
want to lift chest Monday nights anymore, but your strength 
will be real. Start from the basics and use correct form, 
which is the only way to size and power. 

During my football days the coach would tie a belt around a 
five pound weight. The belt would than remain under the 
lifters lower back when he was maxing out. The weight would 
dangle but did not touch the floor. If you arched your back too
 much, the weight would pull the belt out from under you, and 
the lift wouldn't count. Regardless of whether you want to 
bench 600 lbs., do 225 for 30 reps, get shredded, or build a 
60 inch chest the form will always remain the same. The
 bench press is a core lift used as a foundation. So do this 
lift right and the rest will follow! 

Note: Learn How To Increase Your Bench Press By 50 
Pounds in 10 Weeks at:  Click Here for more info

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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.

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