Posts Tagged ‘ Bench Press ’

The BIG 3…… The Only Way To Gym Freshness Part 2

Bench Press

Earlier last week I started the first part of my series on the Big 3 and taught you how to squat. Today the series continues and I’m going to talk about the Bench Press. Every guy in the world lives to bench. And I don’t see this changing anytime soon. I have nothing against the bench press, in fact it’s a great lift, but I DO have a problem with HOW MUCH emphasis the typical dude puts on this exercise. Since it’s overused so much, there are a lot of people who get injured doing this exercise… do it wrong… cheat while doing it (in an attempt to bump up their ego)… so this article will teach you how to properly perform the most coveted and respected lift in the iron game.

The Setup to Greatness

Lay down on a bench and line up your eyes with the bar

Put your feet firmly on the floor slightly tucked backed toward the bench

Pinch your shoulder blades together to avoid recruiting the anterior deltoid during the lift

Grab the bar with a grip a little wider than shoulder width and imagine squeezing it so hard that you leave handprints in the steel

The Descent of Glory

Movement starts by lifting the bar off of the rack and positioning it directly above the middle of your chest

Bring the bar down slow and under control, with shoulder blades squeezed tight and a crushing grip on the bar

During the decent the bar should be brought down to your nipple line, not your neck (this will help prevent major shoulder injuries)

Explode to the Ceiling

When you reach the bottom of your chest, drive your feet hard into the floor and prepare to explode the bar up

While exploding up make sure to keep the bar in a straight line and finish with your arms straight

Pause at the top, think to yourself that was easy and grind out several more reps

Now you know how to bench properly. Let the fresh pain greatness begin!

Until next time Stay Fresh My Friends

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