10 Things You Can Do RIGHT NOW To Increase Your Bench Press FAST

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Have a look at some of the articles published in previous issues of BetterU News...

• How To Do The Perfect Bench Press Rep

• Dancing With Yourself - How to Do Negative Training Without A Training Partner.

• Compound Exercise Overload - One of THE Most Stunningly Powerful Single Workouts You Will EVER DO

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Issue #53 - Increase Your Bench Press***

The following information is a supplement to the article entitled "10 Things You Can Do RIGHT NOW To Increase Your Bench Press FAST" found in BetterU News, Issue #53. These pictures and videos show a few of the tips found in the article.

1. Rotator Cuff Exercises

Here is a quick rundown of the 3-in-1 Rotator Cuff Raise exercise I mentioned in the article:

Start in a standing position with your upper arm vertical, your forearm crossed in front horizontally and your shoulder internally rotated.
You will be holding the dumbell in front of your abdomen.
This is similar to the start position of what is called the Lying "L" Raise (a common rotator cuff exercise) where you lying on your side on a bench. In this exercise you are in a standing position.
During this entire movement, your should keep a constant 90 degree bend in your elbow.
Externally rotate and abduct your shoulder (raise your upper arm up and to the side while bringing the dumbell up and back).
What this is that while you raise your upper arm to a horizontal position, raise your forearm to a vertical position.
This should be accomplished in a smooth motion.

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2. Foot Placement

Set your legs at an 80 degree angle so that you can use some leg drive at the bottom of the press.

3. Partial Range Training For Connective Tissue

Very simple - use a power rack, set the safety rails to just below the lockout point on your bench press and load a LOT of weight on the bar!

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4. Training Bands - Reverse Bench Press and Decline Bench Press and Why We Use the Power Rack For Bench Pressing

This demo shows decline bench press using the bands suspended above, assisting with the resistance. This combines three of the tips from the article into one demo, as you'll also see why you MUST use the rack when lifting heavy on the bench.

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QuickTime File

For the rest of the tips and get more detailed information on the tips
shown above, check out the full article by clicking here.

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