Whether your a guy aiming to build larger pecs, or a gal who wants to define and sculpt her chest, shoulders, and arms. Incorporating these simple and effective techniques will help you lift and control more weight, develop greater bench press power and build a shapely and strong upper torso.

1. Perform 2 warm up sets of 12-15 repetitions comfortably.
2. After your initial warm up sets, set a goal for a 1 rep. max. (1RM) which requires you to bench press the maximum amount of weight for 1 repetition.
3. Keep your reps low. Perform anywhere from 2-6 reps until reaching your 1 rep max.
4. Visualize each set before actually performing it knowing that you will achieve your personal best lift (heaviest weight) with great technique each time.
5 Breathe freely and openly. In through your nose as you lower the bar down slowly, and explosively out through your mouth as you press the weight away from your chest.
6. And this is a keeper I recently revisited with a good mate of mine and great trainer Jay, who advised to press your back forcefully and with control against the bench as you simultaneously press the weight up. The load feels lighter and the power is evident when adopting this technique.
8. Ladies, don’t be afraid you are going to get a huge upper body. Adopting these bench press techniques will actually boost your metabolism in helping you burn even more body fat.
7. Most importantly aim for quality repetitions each time and don’t be afraid to grunt a little. It’s ok we’re all human!
Let me know how it shaped up!
Keep pressing,
Gennaro
TBMS