I’ve put together a 3 part series on the Bench Press.
(this is part 1)
To Bench BIG; technique is first and foremost. It
was only once Bill Crawford, (of Metal Militia),
helped me with my technique, that my Bench
jumped from a terrible 280kg to a more
And this jump happened in just 6 months!
In fact, that was good enough for the British record.
To learn more about how Bill helped me improve
my Bench Press technique and to see how you can
get a bigger Bench very quickly, click the link below:
I’m now going to share with you some key points
to improve your Bench Press Technique:
Bench Press Technique: The Most Important Stuff
Get Your Set-Up Right
– 1. Regardless of whether you Bench up on the balls of your
feet OR flat-footed… get your feet out wide. This will
create immense stability.
– 2. Squeeze your Glutes as hard as possible
-3. Force your Shoulders back and down and get your
upper back tight.
Un-Racking The Bar
– 4. Take a deep breath of air before you un-rack the
– 5. To save your shoulders and to keep the set-up
position you have created before un-racking the bar…
Get your training partner to give you a good lift-off
Lowering The Bar
– 6. Hold your breath and lower the bar down to your
lower chest/sternum area.
– 7. ‘Break the bar apart’ to activate the Triceps as much
– 8. Keep your forearms perpendicular to the floor
Pressing The Bar
– 9. Drive with the legs as well as the upper body
– 10. Keep holding your breath all the way to lockout,
or at least until you get past your sticking point
– 11. Push the bar in a straight line or slightly back
towards your head
– 12. Rack the bar or repeat for reps
Work on these points each and every time you Bench,
both on your heaviest sets and on your lightest warm-up
Science has proved that it takes most people around 500
reps to groove a technique and make it run on auto-pilot.
However, it takes a staggering 3000 reps to break an old
technique and re-groove a new one. The take home message
is clear: NEVER take any sets for granted and try to do
every rep right, with every weight. Heavy or Light.
To discover even more about exactly how to Bench Big,
check out my book by clicking HERE:
(leave your comments/questions in the comments box)