So first off, just wanted to let you know that TODAY is the last day you'll
be able to pick up the new "Bench for Reps" program from Mike Westerdal
and Chandler Marchman.

This program is (as you can imagine from the title) all about improving
your benching for as many reps as you can.

The interesting thing I've found from this style of training is that it's also
incredibly effective at increasing your 1RM as well (I think it's due to the
increased nervous system activation you get from the fast speed training).

They've put together a GREAT program for getting it done, and I'm also
kicking in my own ebook "The Best Chest Exercises You've Never Heard Of
" as a bonus when you get it (just send your receipt to support@fitstep.com
when you pick it up - make sure you use one of the links in this email to
get credit).

Click here to grab that program now (price goes up at midnight)...

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How to Do The Perfect Bench Press Rep

So in keeping with the bench press theme, I wanted to also hit you up
with some of my best technique tips for proper benching. When you
get your form sorted out, you can immediately add weight and reps
to your bench.

1. Proper Hand Spacing For Bench Press

The perfect bench press rep starts without any weight on the bar. Why
no weight? The first thing you need to do is determine your proper
hand spacing on the bar.

Lie down on the bench and unrack the bar as you normally would. Lower
the bar to your chest and have a partner take note of the orientation of
your forearms. For optimal power, your forearms should be as close
to vertical at the bottom of the rep as possible. Adjust your grip
accordingly and take note of where your hands are in relation to the
smooth rings on the Olympic bar.

The reason for this is simple: if your hands are placed wider, some of
your pushing power will be expended pushing outwards rather than
upwards. If your hands are placed closer, power is expended pushing
inwards. When your forearms are vertical, the vast majority of your
power goes to pushing the bar directly up.

2. Lock Your Shoulders In

Now that you have your grip properly positioned, put some weight on
the bar. Lay back on the bench and plant your feet firmly on the floor.
Your knees should bent at about an 80 degree angle (I will explain the
reason for this later). DO NOT place your feet up on the bench. You
will lose stability and potential power by doing this.

Place your hands on the bar in the grip width that you determined previously.

Instead of placing your palms on the bottom of the bar, place them
on the BACK face of the bar, as though you were going to push the bar
forward over your chest.

Now, without removing your grip, rotate the bar down so that your
palms are now directly under the bar. This has the effect of placing your
shoulders into their most stable and strong position. It will almost feel
as though you are "locking down" your shoulders. This keeps your
elbows in and stabilizes the shoulder joint immediately.

As you are rotating the bar and locking down your shoulders, lift your
torso slightly off the bench and force your shoulder blades together
tightly underneath your torso.

This will force your shoulders back and puff your chest out, placing the
pectorals in a position where they have a more effective line of pull. It
also has the added bonus of making your torso thicker, reducing the
distance you need to press the weight.

Keep your shoulder blades squeezed tightly behind you for the duration
of the set.

3. How to Lower The Bar For Bench Press

Remove the bar from the racks and tighten up the muscles of your torso.
Begin lowering the bar under complete control to a point at the bottom
of your sternum (about even with the bottom of your sternum, a.k.a.
the breastbone). Imagine as though your muscles are springs storing up
all the energy of the weight lowering and getting ready to explode it all
back out. Inhale as you lower the bar and feel it tightening up your chest.

As you're lowering, actively pull your shoulder blades together to help
keep the torso tight and thick.

Lightly touch the weight to your chest. DO NOT bounce the weight off
your chest! This can cause injury in the form of cracked ribs or even
snapping the tip of the sternum (a little bony protrusion known as the
Xiphoid Process). It also diffuses the tension you've built up in the
pectorals, reducing the effectiveness of the exercise for building strength
and muscle mass.

4. Drive With the Legs For a Stronger Bench Press Out of the Bottom

As you start to change the direction of the bar and begin the press up,
drive with the legs. This is a technique that most trainers don't really
know about or use. It's strange to think about it but your leg power
can actually help you bench press more weight!

This technique should be practiced with an empty bar before attempting
it during a regular set. Start by planting your feet flat on the floor with
your knees bent about 80 degrees. This angle is very important as it is
what allows you to push with your legs.

Lower the empty bar to your chest. The moment you start to push the
bar back up, push hard with your legs as though you are trying to slide
your body up the bench.

With an empty bar you probably will be able to slide yourself up the
bench. When you have a loaded bar, however, the weight will keep you
from sliding and the pushing power from your legs will get transferred
through your body and into pushing the bar up.

This is what's known as driving with your legs. It can really beef up
your power out of the bottom of the rep.

5. Breathing During the Bench Press

Exhale forcefully through pursed lips as you continue to push the weight
up. This will help maintain your torso stability better than simply exhaling
all at once.

Keep your feet firmly planted on the floor even if you start to struggle
with the weight. The moment you lift your feet off the floor, you break
your base of power and the odds of you completing the lift diminish greatly.

If you have a tendency to shift your feet around, try placing 2.5 pound
plates on your feet. This is not to weigh your feet down but to help you
be more aware of what is happening with your feet. If a plate falls, your
foot has moved. Strive to keep those plates in place.

The bar should follow a slight backwards arc as you press it up, moving
from your lower rib cage to over your upper chest at the end of the rep.

6. Lockout

Power the weight up to lockout and hold.

You've just completed the perfect rep!

Nick

P.S. As I mentioned above, today is the last day you'll be able to pick
up that "Bench for Reps" program at a signifcant discount and get my
"Best Chest Exercises" book for free along with. If bench press is something
you want to get better at, this is a GREAT program to accomplish it with.

Click here to get your copy now.

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