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The most important thing you can do to get a
BIG BENCH PRESS is master your technique
because with good technique comes easy strength
gains and minimal injury risk. To master your bench
press technique, you should read my book
Supersize Your Strength. Click here to learn more

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Hey, it's Westy here...

Today world class powerlifter Andy Bolton is going to

Here they are...

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5 Proven Tips For A Bigger Bench Press...

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1. Vary Your Grip Width

I like to use 4 different grips for my Bench Press
training:

- Close grip (index fingers 1" from the smooth)

- Medium grip (a thumbs length from the smooth)

- Raw competition grip (pinky on the ring)

- Wide grip (middle finger on the ring, or wider)

You see, after a while your body adapts to any
training stimulus you give it and you stop making gains.

So changing your grip width is a simple way to kick-start
your gains and avoid plateauing.

You could train 'pinky on the ring' for 4 weeks. Then do
4 weeks of close grip, then 4 weeks of medium grip and 
then go back to 'pinky on the ring'.

There's no right or wrong, just don't use the same grip 52
weeks of the year!

2. Press From Various Heights

If you want a BIG bench, you have to take the bar down,
touch your chest and press it back to lockout. In other 
words - some of your training needs to be FULL RANGE OF
MOTION.

However, pressing through a shorter range of motion has
a couple of awesome benefits:

- It spares your shoulders

- It gets you used to holding heavier weights in your hands

The exercise of choice for reducing the range of motion is
the BOARD PRESS.

If you bench RAW, stick to 1, 2, 3 and 4 boards.

If you use a bench shirt, the 5 board can be used.

As a rule of thumb, start your bench training sessions with
a full range of motion bench press and then use board presses
as a second exercise.

3-5 sets of 3-5 reps works well.

Vary the board height every 4-6 weeks.

3. Lockout Every Rep Of Every Set

I see a lot of lifters who don't lockout their reps on the
bench press.

This is dumb. 

Your joints are designed to lockout and a legit bench must
be locked out. So lock out every rep of every set you do.
Period.

4. Sometimes Pause Your Presses

Pausing your bench presses is a superb way to develop
starting strength (strength off your chest).

The downside is that it is rougher on your shoulders than
touch-and-go.

So don't pause ALL your reps, but do use the technique
sometimes.

You may do a few weeks of paused benching, followed by
a few weeks of touch-and-go...

Or you could paused the last rep of every set...

Or you could pause on your first bench day of the week 
and touch-and-go on the second...

You get the idea...

Mix it up and don't overdo it. You can have too much of
a good thing.

5. Master Your Technique

I said it at the start of this newsletter and I'll say it again:

Mastering your technique is the fastest and safest way to
a BIG BENCH.

Think about it...

If you're an intermediate lifter you may train your butt off
for 8 weeks and gain 5 pounds on your bench if you're
lucky.

If you're advanced, the gains might not come for months
(or years).

Yet I've helped lifters to add 10-25 pounds to their RAW
bench in one session by improving their technique.

In ONE session. That ain't  'typo'.

And I've helped shirted benchers add 30-50 pounds to 
their bench in a single session by improving their technique.

Remember...

In all sports, the best athletes tend to have the best technique.

It might not sound sexy, but you need great technique if you
want a BIG BENCH.

So work on it. 

To not do so is foolish.

If you're serious about getting a big bench and want to master
your technique check out my Supersize your Strength program.