YESS Training (Bench Press) Set Up

Getting under the bar and "Hoping for the Best" isn't going to cut it. Before you even think about adding weight, start with the bar and work your way up to a desired weight. The weight on the bar may change, but your Set Up shouldn't!

The Set Up:

1) Lay on bench sliding head and shoulders past the bar.
2) Place feet into position by planting toes into the ground.
3) Keeping feet in desired position, grab the bar to adjust by sliding head where eyes are in line with the bar.
4) Hips are tight, back is arched, shoulder blades are pinched together and down.
5) With a tight grip, squeeze the bar and fill your belly with air, unrack bar and position bar in line with the lower portion of your chest (nipple line). Without losing position, lower bar to chest and lock out.

It may feel uncomfortable, but get used to it! Setting up in this manner will save your body in the long run.

Every time you get under the bar ask yourself:

.Where should my feet be?
.How should my hips be?
.How should my back be?
.What position are my shoulders in?
.Where are my eyes at?
.How's my grip?
.How's my air?

Remember, the bench is a good thing in your training when you do it right. Stay tight and practice your set up!

Related Reading On Pressing:
http://yesstraining.blogspot.com/2007_09_01_archive.html

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