Boost your bench press

Lift more than ever you have before on a bench press work out with theese tips from a gym veteran,

WARM UP: A proper warm up is a must always warm up before you do any sort of exercise for the bench press you could do some press ups i.e 3 sets of ten reps or do a couple of of sets of 15 reps on the barbell with out weights to get your blood pumping.

Perfect position: The most effective position to transfer force into the bar to lift the weight is to grip the bar with your hands slightly wider than shoulder width and keep your elbows tucked in.Too narrow a grip and you will be working out your triceps more than your chest too wide and you will have to lift the weight further. shoulder width gives you the shortest distance.

GET SPOTTED: Never attempt to lift heavy with out a spotter it is unsafe to lift heavy with out someone watching you, also a good training partner can really motivate you to push hrader than on your own.

BREATH EASY: Inhaling whilst lowering the bar expands the lungs as they fill up with air and and consequently shortens the distance the bar needs to come down.Exhale hard on the push as you straighten your arms.

FOOT POWER: Resting your feet on the bench is a bad idea.Feet should be planted flat on the floor and your back flat on the bench because this makes lifting the weight easier.As you lift you naturally drive your feet in to the ground which generates extra power. Placing your feet on the bench makes you unstable and unable to lift as much.