Off-season training

**GoodGirlGonePlaid** · 6th January 12, 09:44 PM

That's awesome Alan!!!

From someone who is more comfortable in a bar rather than lifting one...
Kudos to you!
#impressed

**o1d_dude** · 6th January 12, 10:00 PM

Quit moving your feet around!

You've got to get "set" to press. Heels down on the floor. Back of the neck flat on the bench. Tighten legs, hips, chest to provide a solid foundation. Nothing flapping in the breeze. Big/huge intake of air, PRESS!

**GoodGirlGonePlaid** · 6th January 12, 10:08 PM

Originally Posted by o1d_dude

Quit moving your feet around!

You've got to get "set" to press. Heels down on the floor. Back of the neck flat on the bench. Tighten legs, hips, chest to provide a solid foundation. Nothing flapping in the breeze. Big/huge intake of air, PRESS!

Also works for public speaking! Well, minus the neck on the bench part.

**eclarkhb** · 6th January 12, 10:24 PM

Nice job, Alan! I agree with the old_dude, fix your setup a bit & you'll lift more. But great job getting 250!!

**Brett** · 7th January 12, 07:14 AM

Originally Posted by o1d_dude

Quit moving your feet around!

You've got to get "set" to press. Heels down on the floor. Back of the neck flat on the bench. Tighten legs, hips, chest to provide a solid foundation. Nothing flapping in the breeze. Big/huge intake of air, PRESS!

Yes.....far too loose.

"set up" is everything for the bench press

Create the shortest distance between your butt and shoulder blades. Get up on your toes and scrunch your butt and shoulder blades together with an arch in your back, then get your feet flat and firmly set. Tuck your elbows in and you're set.

Contrary to common belief, arching your back keeps it strong while setting it flat on the bench compromises your back stability.