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By Nick Nilsson
If you have a hard time feeling your pecs working when you
do the flat barbell bench press, THIS is a technique you're going to find extremely
useful. It's going to CURE your flat-chest position benching.
It's a very simple adjustment to the barbell bench press that's going to open up the rib cage and allow you to feel the pecs contributing to the movement more.
Essentially, you're going to be setting a single Step riser on top of the flat bench...then you're going to lay back on it and do the exercise exactly as you would on a flat bench. Set the riser at about the mid-point of the bench. You'll need to adjust this when you lay back on it as positioning will be very individual.
Your butt will be in the normal spot and it'll be on the bench. Your upper back is going to be on the riser, with your lower back basically curved around the bench, which is whats forces the rib cage to open up and also forces the shoulders back behind you.
Essentially, it's a way to make sure your body gets into the proper position for pec activation in the bench press by giving it no choice :).
I like to do all my benching in the power rack for safety (I train alone)...if you do the same, you'll need to adjust the racking pins and the safety rails up a bit to account for the increased height.
One thing to be aware of is that this setup is more unstable than the regular flat bench...not because it's designed to be but because that's just how it ends up. Start with just the bar the first time you do it to make sure you've got the exercise setup properly, then add weight gradually, making sure you're going for FEEL in the pecs, not massive weight.
To give you an example, I put 135 lbs on the bar, which is light for me, but I really felt it strongly in the chest...more so than with double the weight...because of the position it forces the pecs into.
This is a VERY effective technique and if you have issues feeling your pecs working when you do bench press (and you have access to a Step riser), definitely give this a try.
And if you're interested in even MORE killer chest training just like this, definitely check out my book "The Best Chest Exercises You've Never Heard Of" - 53 chest-blasting exercises that will take your pecs to a whole new level!
http://hop.clickbank.net/?XXXXX/betteru&l=850
RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...click the following link now to see it!
http://hop.clickbank.net/?xxxxx/betteru&l=1183
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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.
Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at http://hop.clickbank.net/?xxxxx/betteru!