#TuesdayTrainingTips BENCH PRESS

The Bench Press is arguably every guy's favourite move on a Monday. Countless memes refer to Mondays as "International Bench Day". Apart of the "Big 3", it should be incorporated into most people's workout. Many people plateau quickly on the bench. Using the guidelines below, you should be able to get a little more out of your workout and perform the exercise more effectively

- Start with your eyes directly under the bar before you lift it.
- Feet should be flat, arch the lower back, arms slightly wider than shoulder width.
- Don't just lower the bar, 'row' the bar towards yours chest as if you are bending the bar apart. This widens the chest.
- When bar is lowered, your forearms should be perpendicular to the ground and upper arms should be between 45 and 75 degrees from your body. Having a wide grip and arms at 90 puts greater stress on the shoulders.
- Drive the bar up, starting from your legs. On a heavier weight, lock out your arms at the top. If I'm going for a longer rep range, I tend to not lock out my elbows to keep greater tension on the chest.

Bench Press Pet Peeve: Having a spotter assist you on every single rep! You're competing with you when it comes to increasing your bench. Having a spot for the last one to two reps is great... every rep is just stupid and it's crazy the amount of younger lads that I've seen do it!