There are a few basic exercises you should incorporate in your training schedule, and the bench press is absolutely one of them.

Unrivaled for developing the size and strength of your chest and triceps muscles, it is a classic move that gets great results – if done properly.

Always make sure you thoroughly warm up before using heavier weights, stretch, and use someone to spot you on the heavy repetitions.

Keep your feet on the floor, your back on the bench, and don’t arch too much to avoid injury to the lower back.

Grip the bar slightly over shoulder width apart, and lower slowly to your chest. touch your chest, and push upwards in a controlled way.

This exercise is a favorite of Claude Goetz, and he required his elite athletes to push double their bodyweight for a single rep in this classic power move.

Want to get training yourself? Check out Claude’s “Get back into shape” program here!

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