How to bench press correctly?!


Question: How to bench press correctly?
Answers:

You need to push the bar up quickly (explode) and then bring it down slowly - without resting on the way down. So, quickly up and slowly down. If you want to big big muscles, then use weights that are very heavy so that your muscles tear. If you just want to get defined, then use lighter weights and do more reps.



let me break this down for you. Flat bench press hand placement: the closer your hands are together the more triceps you will use. The wider you go the more chest. You want to place your hands a little wider than shoulder width so you can utilize your triceps in helping your chest push more weight.
If you want a bigger chest I would aim to hit failure at 12 reps. If you go more you are going to tone up and not gain. If you do less you will get stronger, but your muscles won't show it.



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