Something small could be holding you back from getting a bigger bench press...

Your front delts.

The front delts contribute to the bench press quite a lot...there's no argument there. We're not going to try and change that....we're going to EMBRACE it.

What I've got for you is a version of the shoulder press that very specifically targets and strengthens the front delts so that you can eliminate them as a weak link in the bench press exercise.

This is a very simple front-delt-focused pressing exercise that also brings in the lateral delts and triceps to some extent. This allows you to use more weight than a full-range (to overhead position) front delt raise, while the pressing movement itself helps to strengthen them much more appropriately than a raise exercise due to the integration of the triceps.

Bottom line, it can help you get a bigger bench press...specifically improving the bottom position of the exercise.

To do it, all you need is a single dumbbell.

I've got the dumbbell set on a bench, but you can just as easily set it on the floor to start. Grip the dumbbell with both hands on the handle, like you would a baseball bat.

I definitely recommend watching the video of this one to "get" the positioning more accurately (it's less than 2 minutes...I kept it short).

Do a hammer curl type of movement, bringing the dumbbell up.

At the top, rest the dumbbell briefly on your upper chest then release your grip. Set your palms under the top set of plates of the dumbbell. This is the bottom position.

Here's a front view.

Now press the dumbbell directly overhead.

The movement itself is a very simple press. Your arm position is what focuses the loading primarily onto the front delts, all the way up to an overhead position.

I recommend performing this for sets of 8-12 reps...don't do low rep ranges with this one. We're looking to pump the front delts full of blood. Using too heavy of a weight will force you into a push-press situation where you're taking tension off the front delts by using a power type of movement rather than a smooth press.

This is a great "finisher" type of exercise to be done after your normal bench pressing or shoulder pressing. You don't want to fatigue the front delts before the heavier work is done.

Performing 2 or 3 sets of this after your heavier pressing will help strengthen the front delts and eliminate them as a weak link in your benching and overhead pressing.

Watch the short video (2 minutes) of this exercise in action here...highly recommended for proper setup.

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Free Biohacking Book - Final Notice

I've mentioned this the past couple of days...just FYI, it's not a hard deadline, but it IS the last time I'll be mentioning it for now. So if you're interested, definitely go grab your copy now!

"Biohacking" is something we all do every single day, often without even realizing it.

It's essentially the process we take to change the details of our behavior to accomplish specific goals or do things more efficiently (even something as simple as striving to drink a glass of water first thing in the morning).

These goals can be losing fat, increasing testosterone levels, building muscle, getting more energy, etc.

What the relatively new field of "Biohacking" is about, however, is taking a scientific, evidence-based approach to making those small changes to our lives that we already do on a regular basis and not leaving things to chance.

Instead of just relying on trial and error or things we read in a magazine or newspaper, the goal of true biohacking is to rely on proven research that has been shown to achieve the specific results we're looking for.

Last week, I did an interview an expert in the field of Biohacking, Anthony DiClementi.

You can watch the full video of the interview here on my YouTube channel.

I also had a transcript made of the interview, so you can read instead of watch, if you prefer.

Now, I've known Anthony for about a year now and we hit it off immediately....his enthusiasm for this stuff and his knowledge of it is fantastic. He's one of those people that are just a blast to talk to.

Anthony has released a new book called "The Biohackers Guide to Upgraded Energy and Focus."

I have a copy of it here (yes, it's a REAL "hold in your hands" book) and it's excellent....500+ pages and packed with actionable info.

And you're going to get this book for FREE.

In order to reach the most people with this info, instead of selling it for 25-35 dollars, his business partner said..."You should give it away for free...just ask people to pay a small shipping fee."

Right now, Anthony IS giving away the book for free (with a small shipping fee of around 7 bucks).

(so yeah, not totally free, but definitely well worth the money, especially for the value you're getting).

** IMPORTANT info if you're not in the U.S.A. **

Just so you know up front, because of shipping costs, Anthony is currently only able to ship inside the United States...he's working on international options for the near future, though. When he has options, I'll definitely let you know.

 

When you get the book, you'll get "How to Biohack Your Testosterone" as a FREE bonus.

This is really cool and a nice bonus that Anthony is also offering to you.

When you order your copy of the book, you'll also get a free copy of his report "How to Biohack Your Testosterone" and accompanying video guide.

If you've got issues (or don't want to have issues) with your testosterone levels, you'll really appreciate the info in this report. It's real-world stuff you can put to work and feel a difference with.

Just forward your email receipt to me at support@fitstep.com and we'll get that over to you asap.

Bottom line...

To me, this is a no-brainer.

This book is literally more than 500 pages long...good, actionable, science-based information that has been proven to work.

If you want to make some positive changes in your life without resorting to random bits of advice, this book has the plan for you.

Go get your copy here.