Fitness & Nutrition Challenge 2020 Begins March 16th
Free Trial Thursday
Bench Program De-load WeekHeavy Single x 3 ( should be around 95% of your 1RM)Then: 3 x 5 (3 sets, 5 reps) at 82.5% of your 1 RM
Bench Press Tips
Pull Your Shoulders TogetherPulling your shoulders back and down into the bench will create tension in your back, and will help you drive your chest up and lock it in place.Youre now set to take hold of that bar.Pull The Bar ApartWork on pulling the bar apart/bending the bar and around into itself, like you want the collars to meet at your feet. This will create torque on the bar and screw your upper back and shoulders into position even more.Pull Your Elbows InAs you are pulling the bar down, pull your elbows in. This will help you hold onto the tension you have already built up. It will also spread the load better across the chest, triceps, and shoulders.