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Improve Bench Press

Form & technique

The lifts will actually start on the set-up. The right set-up depends on the primary goal. If you would like to lift a lot of weight, it is important to choose a power lifting set-up. This requires you to lie on a bench while grabbing the bar using an underhand grip. Ensure that your feet remains under the bench while below the hips. The feet balls should touch the floor and the heels should also be raised.

The Set-up

If the primary goals of the workouts are shape and hypertrophy, it will be necessary to set up the bench in a different manner. You should start by setting the feet first. However, you place them below the hips or they can flat in front of you. In case you are finding it difficult to maintain the hip on a bench when pressing, you can try keeping the feet under the hip to enable you have a great leg drive degree. After this you can lie back before dipping your traps for stability. Body builders usually need their muscles to be taken through a wide range of motion. Therefore, you do not any big arch. Ensure that your torso remains on the bench.

Leg drive

Many lifters don’t understand leg drive and the best way of using it. The good news is that it is not difficult at all. No matter the reason for lifting weight, you will need to ensure that your feet are firmly on the ground. You should also maintain a certain amount of tension as you raise the bar to the chest. As the bar gets into contact with your chest, use your legs to punch hard and raise the bar upwards. The role of the legs is to pop the bar from the chest. The increased momentum will help to move the bar though the sticking points.