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18 May 09

TMUSCLE.com | Dave Tate's Six-Week Bench Press Cure

www.tmuscle.com/...tates_sixweek_bench_press_cure - Preview

dave_tate bench_press weightlifting exercise fitness

Step 1: Tuck your feet underneath you
Step 2: Roll your chest up
5 more annotations...
- Step 3: Push your heels into the floor as you drive your traps into the bench
- Step 4: Grip the bar tight
- Step 5: Pull the bar — don't lift it — out of the J-hooks
- Step 6: Set the bar in lockout to compress your traps
- Step 7: Make sure everything is in line

05 Feb 09

The Tight Tan Slacks of Dezso Ban: Bench Press History - Sean Katterle

ditillo2.blogspot.com/...ess-history-sean-katterle.html - Preview

weightlifting history bench_press

07 Jun 08

TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

www.t-nation.com/...pressing_power - Preview

exercise fitness weightlifting dave_tate bench_press toblog

#1 — You’re too slow
Lesson: Push with force if you want to press the full course!

#2 — You’re not keeping a tight position
3 more annotations...
- Lesson: You have to stay tight to bench right!
  
  #3 — Your lats are weak
- #4 — The bar is too heavy
- #5 — You just don’t know how to press!

TESTOSTERONE NATION

www.t-nation.com/findArticle.do - Preview

bench_press dave_tate weightlifting exercise fitness t-nation toblog

12 Steps to a Bigger Bench

1 ? Train the Triceps
2 ? Keep your shoulder blades pulled together and tight.
10 more annotations...
- 3 ? Keep the pressure on your upper back and traps.
- 4 ? Push the bar in a straight line.
- 5 ? Keep the elbows tucked and the bar directly over the wrists and elbows.
- 6 ? Bring the bar low on your chest or upper abdominals.
- 7 ? Fill your belly with air and hold it.
- 8 ? Train with compensatory acceleration.
- 9 ? Squeeze the barbell and try to pull the bar apart!
- 10 ? Devote one day per week to dynamic-effort training.
- 11 ? Devote one day per week to maximal-effort training.
- 12 ? Train the lats on the same plane as the bench.

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