RAISE THE BAR
Power through your return to the bench press with our specialist form tweaks
POWER YOUR PECS
The bench press is a gym staple for good reason: no exercise can match its ability to build a strong, powerful chest. But getting the form right to make sure that you’re targeting your pecs properly is crucial. Follow these techniques and tweaks to build a chest you’ll treasure.
UNILATERAL ACTION
Lie flat on a bench with a slight arch in your back but your hips pressed down, holding dumbbells at chest height. Drive your feet into the floor to create tension and push the weights to full lockout. Lower one dumbbell to your chest, while holding the other up above. Press the lowered dumbbell up to meet it, before repeating with the other arm. Alternate until you’ve completed eight reps with each arm.
THE BIG DIPPER
Deep, controlled dips will help you learn to control your own bodyweight through space. Jump onto a set of bars, 2ft apart, locking out your arms and supporting your weight. Bend at your elbows and lower yourself for a count of four seconds, aiming to get your chest as close to your hands as possible. Pause at the bottom before pressing back up explosively. Aim for five sets of 10.
HEAD TO THE BAR
Now, it’s time to pump it up. Lie on the bench with a slight arch in your back, your hips pressed down. Lift the bar using an overhand grip and position it above your chest with your arms extended. Drive your feet into the floor, creating tension. Lower the bar until it touches your chest. Pause before explosively pressing back to lockout. Repeat until peak swoleness is achieved.