Built By Science Daily Trainer: Day 23, Chest

If you've been dying to get on the flat bench, today is your day. Take what you've learned and apply it to the ultimate upper-body lift!

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Don't take the last few weeks to mean that I'm anti-bench. Far from it! I'm just of the opinion that a bench press is only as good as the form of the person performing it. So let's go over a few points.

Unless you're planning on competing as a powerlifter, I'm of the opinion that your foot placement can be wherever it feels most stable. If that's out in front of the bench, in line with the edge of the bench, or tucked back underneath your hips, that's fine. Whichever position allows you to get the strongest leg drive is the one that will give you the strongest bench.

I'm not so open-minded when it comes to upper back position. This is the key to a bigger, safer press, so don't leave it up to chance! First, set up high on top of your upper traps and pin the shoulder blades back and down as far as you can. Don't let them budge. The tighter and more stable your setup, the better.

Does your back feel like a tightly coiled spring? Good. Now find a comfortable, stable grip on the barbell. How wide you go is less important to me than that it is even on both sides, so always use the smooth rings as a guide. If you're not sure how wide to go, putting your pinkies on the rings is a good place to start. You can always go wider or narrower in the future.

Take a big breath and get every muscle as tight as possible. Think maximum tension! Now bring that bar out of the rack.

This isn't a push-up, so don't worry about pushing up to the point where your shoulder blades spread out. Keep that back tight, and only push the bar to the point where it's above the racks. Now move some weight!


Barbell Bench Press - Medium Grip

4 sets of 5 reps. Tempo: 2-0-1. Rest: 3 minutes
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Incline Dumbbell Press

4-5 sets of 8 reps. Tempo: 2-0-1. Rest: 90-120 seconds
Incline Dumbbell Press Incline Dumbbell Press


Decline Dumbbell Bench Press

3-4 sets of 8 reps. Tempo: 2-1-1. Rest: 90-120 seconds
Decline Dumbbell Bench Press Decline Dumbbell Bench Press


Dumbbell Flyes

3-4 sets of 10 reps
Tempo: 2-2-1. Rest: 60-90 seconds
Dumbbell Flyes Dumbbell Flyes

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