t:openphoto(7)"> Bench with the thumbs around bar for safety. Breath in deep on the way down and then hold breath until the bar is just past the sticking point on the way up. keep eyes open during the entire lift. Squeeze the bar tightly and bring the bar back slightly towards the spotter on the way up.

Bench with the thumbs around bar for safety. Breath in deep on the way down and then hold breath until the bar is just past the sticking point on the way up. keep eyes open during the entire lift. Squeeze the bar tightly and bring the bar back slightly towards the spotter on the way up.

Always use a spotter. Spotter must pay strict attention. Only touch the bar when upward movement stops. When the gets up to 300 pounds or more two side spotter should also be used.

Towel Bench:A recommended Bench Variation Core Lift especially for in-season work outs. Helps prevent "Bench Press Shoulder" and strains to that area while increasing strength.

Incline: A bench Press Variation. Could be classified as a Core lift or Auxiliary. builds extra strength in the upper pectorals.

Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.Place the bar on the shoulders , not on the neck, and focus eyes straight ahead. Use an athletic stance, point the toes out slightly for balance and keep the knees directly over the toes. Be tall, spread the chest and lock in the lower back.

Take a deep breath before the downward movement. Hold your breath throughout the squat movement and breath out on the way up, just after passing the half-way point.