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Points to Ponder

1. Have a destination (goal) but keep the specifics to yourself. Do you even have a goal? 

2. The world is full of pricks who can only criticize. Are you one of them?

3. Use a program designed for your goals. Is your program leading you to your destination?

4. The things you hate to do are the things you need to do most. Are you doing them?

5. If you're not making progress, it may be your attitude that needs adjusting. Are you willing to change?

6. Your time and energy are limited. Are you wasting them by talking shit on the forums?

7. Become a fanatical believer in your cause. Do you really believe you'll succeed?

8. If you're afraid of breaking any of your precious eggs, don't expect too many omelets in your life. What are you willing to sacrifice in order to achieve your goals?

9. There are people who are better than you, and who know more stuff than you. Are you listening to them?

#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

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!

12 Steps to a Bigger Bench

1 ? Train the Triceps

2 ? Keep your shoulder blades pulled together and tight.

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.