exercise lookover No.1 Bench press

Have you ever wondered why you can never really target your whole chest properly with the flat bench press? Particularly the lower part Ever wondered why you always feel the burn in your shoulders rather than the chest? I did when I was starting training for a good couple of years. I would always feel it in my shoulders and the pump and growth would all be in my anterior deltoid (the front part of your shoulder muscle) as well as in the upper corners of my chest which looked quiet strange. as well as being extremely frustrating for me wanting a good chest. So I did a lot of research, and I mean a lot, found a hell of a lot of ways to do the bench press but one video hit the nail on the head. And here it is: http://www.youtube.com/watch?v=vUcjOIZc80c.

As soon as I saw the video I immediately wanted to bench, with this technique as soon as I lay down on the bench ready to pull that heavy bar down to my inhaled chest I felt like I was finally going to experience that long awaited burn all through my chest that I had longed for. And I got it! I was amazed at how those few little differences could change my whole look on the bench press, I was addicted to the bench press! More so than I ever had been before.The burn felt amazing and the growth was brilliant. It took the heat off my shoulders so i was incredibly fresh for my shoulder workout the day after. And I ached like I'd never ached before!

So remember those tips when doing your bench like this:

1. belly through and stick your shoulders into the bench, Retracting your shoulders and sticking your chest up like a pigeon!
2. Someone should be able to stick there hand between you back and the bench!
3. Take a breath before you bring the bar down!
4. Make that elbow correction! this brings your hands and elbows away from your shoulders and shifts the emphasis onto your chest and away from those shoulders
5. Pull the bar down, don't just let the weight of the bar bring you down!
6. Remember its a full body contraction!
7. Down slow, then drive the bar up!
8. When spotting use an alternated grip, make sure you have a good hold especially for big lifters!