The bench press. It is perhaps the most beloved and utilized exercise in gyms throughout the world. It’s pretty simple, huh? Just lie down, un-rack the bar, lower it down to your chest, and push it back up. Do that week after week, lifting progressively heavier, and BAMN, massive pecs - right? Wrong! The bench press certainly can be an excellent builder of chest mass; however, the way it is most often performed it is the front delts and tris that end up doing the brunt of the work – not the pectorals! I hear it all the time... “I don’t understand bro. I can bench 365 for reps and my chest is still small! Every time I bench the only things that end up sore are my triceps and shoulders!” If this also describes you, do not fear my friend! Make some slight adjustments in technique and body positioning and the bench press will begin to swell your pecs to “Arnoldesque” proportions! Here is what you need to do before you even un-rack the barbell:

1. Lie down on the bench and set your feet firmly on the floor.
2. Arch your lower back slightly.
3. Raise your ribcage up high.
4. Squeeze the scapula together.
5. Pull/shrug your shoulders downward.

Now you are in the correct position to achieve maximum pectoral recruitment with far less triceps and deltoid interference. The key is to keep your body in this position throughout the set. It is not enough to simply start this way only to return to bad habits after a few reps. Learn to lock your body like this while you bench press, or perform any chest press or flye movement for that matter.

Once you begin your set, make sure to keep your elbows wide and under your wrists. Lower the bar to just about nipple level (this may vary slightly among individuals) under full control (no bouncing) and then push to the top in an explosive fashion, focusing on contracting the chest forcefully.

This may feel strange to you at first, but once you master it, I guarantee it will soon be time for some bigger shirts my friends!