Bench Press Technique Secrets

If you are here, chances are you are looking for a way to fix your bench press technique. The reason you want to fix you form is more than likely so you can safely increase your bench press strength. There are many things having a bigger bench can do for you.

If you increase your bench press poundages you will increase your overall muscle mass. If you add 25-50lbs to your bench, you could realistically add 10lbs of new muscle. That can make a drastic difference in anyone’s physique. Besides the visual aspect, the added muscle increases your metabolism as well as increase the amount of anabolic hormones released during training. Obviously all these things will lead to more positive changes to your body.

If you’re an athlete how much better would you perform on the field of play if you added 25-50lbs to your bench max? How much better would you play with all that new muscle? Upper body strength is a key component of most major point. How much more confident would you be when you know you are stronger than you competitor?

That confidence will carry over to your personal life as well. You start to look better, then you start to feel better. This new found confidence leads to better workouts in the gym. Which leads to more progress, and it all snowballs from there. The key is to safely and consistently continue to increase your bench strength.

So how do you do it? If your struggles with your bench press are what brought you here, then adding 50lbs seems impossible. Maybe you have been stuck at your current max for so long that you can’t even imagine such gains.

It’s time to get out of that rut. Time to fix your bench press technique, and actually start MAKING PROGRESS!!

==>Click Here for Better Bench Press Technique<==

Enter Mike Westerdal, a CPT in Clearwater, Fl, and the creator of the Critical Bench Program. You may have heard about the Critical Bench Program before. it has been around for over 10 years, and it is an intense system focused on increasing your bench press by 50lbs in 10 weeks. Yes you read that right, bench 50lbs more than you do currently in two and a half months. How awesome is that?!

Thousands and Thousands of people have done just that over the years. In fact I am one of them. I used the Critical Bench Program for the first time last year. I was really impressed with how it was all laid out. It made me feel confident that it would deliver on its promise, and it did. I added 45lbs to my bench over the course of 10 weeks. It was some of the best gains I have ever had.

Others have had similar or better results…..


So what makes The Critical Bench Program different from all the rest. The simple answer is RESULTS!! As I stated before this program has been around for 10 years, and has helped over 32,000 people to improve their bench press. And it’s creator, Mike Westerdal has benched 630 lbs in a shirt, and 450+ lbs in the gym. So this program gives you the benefit of Mike’s years of work in the trenches. Think of all the time you will save by having this blueprint to add 50lbs in 10 weeks.

Here’s a short list of some of the secrets that The Critical Bench Program reveals…

  • Learn the only way to train so that you avoid over training. Your muscles need time to rest and recover. They grow between workouts not during workouts. Over training is the #1 mistake made by lifters of all levels and I’ll make sure it doesn’t happen.
  • Why stretching and warming up is so important if you want a BIG bench press. Lifting heavy weights can take its toll on the body, but with our warm-up routine you’ll keep your shoulders healthy and avoid the aches & pains that stop many dead in their tracks.
  • Discover the single biggest secret to training for strength and size. Remember… muscle gains are directly related to strength gains. As you get stronger… your muscles will get bigger.
  • Why adding variation to your training will help you gain more muscle. When you do the same workout over and over again… your body gets used to it and stops responding. I’ll show you the easiest way to keep your body guessing. (Pgs 22-24)
  • Learn the single biggest mistake lifters make when trying to increase their bench press. This might be a great training method… but it’s NOT when you’re trying to up your max. If you do this, your bench will go nowhere fast!
  • Learn how to get in the right mindset for a big day at the gym. The bench press is a very mental lift. I’ll teach you how to be mentally tough and how you can visualize your success… so that you’re able to have an intense, perfect lift… every single time you bench.
  • Find out why your technique is so important. If you adjust your form like I show you…. you’ll see a significant increase in the amount of weight you lift… without changing anything else. (Pg 16)
  • Discover exactly how long to rest between sets when you’re training for power and strength.
  • How a lifting buddy can assist you perform classic training methods like forced reps, ½ reps, negatives, & speed work.
  • Learn how to use proper “assistance exercises” to propel your bench press strength through the roof. (Pgs 39-41)
  • Why spending more than an hour in the gym per day is counter-productive.
  • How to control your movement on the bench so you get more explosive power and energy.
  • How to eliminate problems that come up for some people when bench pressing. Some people either hold the bar wrong, use their feet wrong, or use the wrong form. I’m going to show you how to eliminate ALL mistakes… so you greatly increase the weight you lift!
  • The simple little tip you can use to add a quick 10 pounds to your bench press… the very first time you use it!
  • The correct way to use your hands and legs when you’re bench pressing. The wrong use of both of these will greatly reduce the amount of weight you lift… and the amount of muscle you gain!
  • A simple little tweak you can make on your bench that helps you prevent injuries from happening. (Pgs 67)
  • The simple exercises you can use that will actually help you increase your bench press in a lot less time. The secret to increasing your bench is not from focusing on the bench press exercise itself… it’s something completely different!
  • Leverage secrets that can multiply the effectiveness of your bench. (Pg 71)

bench press technique

bench press technique

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