BARRED FOR LIFE

Though ostensibly simple, it’s easy to get wrong. Avoid the common mistakes of the bench-press blasphemers

HUMAN TRAMPOLINE

He let’s the bar drop with reckless abandon from the top of each rep, bouncing it off of his chest. Lower the bar under control and pause lightly on your chest with each rep for maximum gains (and minimum bruising).

HALF-REP HENRY

He begins pressing the bar back up again before it’s even within 15cm of his chest, and refuses to lock out at the top. Remember that the muscle that is stretched the most grows the most. Use a full range of motion to ensure maximum gains.

MAD MAX-OUT

He works to a heavy single every session and usually requires a spot for the majority of his sets. Unless you’re a competitive powerlifter, you may never need to test your one-rep max. For optimum growth, keep it above five reps.