From Nick Nilsson
http://www.fitness-ebooks.com

Yep, the bench press...one of the most common exercises done in the gym and therefore one of the most misused and poorly-performed exercises in the gym!

Since Monday is "National Bench Press Day" in many gyms, I figured I'd throw you a quick tip that has the potential to immediately add significant weight to your bench press...and seriously, if you're not using it now, it has the potential to add 20 to 30 lbs the first time you use it.

(before you ask, this is me doing a lockout partial bench press with
about 600 lbs...I couldn't resist throwing this pic in for fun:)

This technique is driving with the legs...

Driving with your legs is a part of bench pressing few people understand and it can give you immediate increased power out of the bottom of the movement.

Most people view benching as just a chest exercise when in reality, if you want to get REALLY strong at it, you have to view it as a total-body exercise. When performed properly, it involves almost every major muscle group in the body.

Chest is worked, obviously, but also the back (to maintain the shoulder-blades-together position while pressing) and the legs (the driving that I'll explain here).

How to Do It:

• To utilize leg drive, your feet should be on the floor (don't EVER let me catch you benching with your feet up on the bench - you'll be unstable and lose a LOT of power), feet and legs close to parallel to the bench. Your knees should be bent at about 80 degrees, with your heels elevated so you're up on the balls of your feet.
  
  
• Squeeze your glutes to raise your hips up (but not off the bench). Now lower the bar. At the EXACT moment you reverse direction and begin to push the bar up, drive with your feet, pushing your feet HARD into the floor. In essence, try to use your legs to slide your body up the bench.
  

Like I said above, if you've not ever made use of leg drive before, you're going to LOVE this tip. It's going to help you add some immediate poundage to your press.

And if you're interested in MORE bench press tips:

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

Nick

P.S. Yes, that IS my real signature, not just a random spasm...

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