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Additional info for Bodybuilding: Hardgainers Guide to Building Muscle, Building Strength and Building Mass - Scrawny to Brawny Skinny Guys Edition
It places you in a position of power, enabling you to lift very heavy weight and, therefore, exert maximum stress on the working muscles. While its major target is the chest, it also works the triceps, the shoulders and the back. In other words, it gives a damn good workout to your entire upper body. Before we delve into the specifics of bench press performance, let’s make it clear what our goal is. We’re interested in building muscle, right? The bench is a tool towards that end. That is why we refer to ourselves as bodybuilders rather than power-lifters.
Without a partner you simply cannot do that as efficiently. Sure, you can always ask the guy working out next to you for a spot when you think you’re going to need one, but unless a spotter is tuned into you and your specific needs, nine times out of ten their help will actually ruin the set for you, either by giving too much assistance or by causing the bar to ascend unevenly. A partner who knows how to spot you will do the job properly. Motivation: It doesn’t matter how dedicated we are to packing mass onto our frames, all of us have times when we’re dragging the chain, when just getting to the gym is a monumental effort, when our warm-up set feels like a ton, when we’re on auto-pilot and can’t wait to get out of the place.
Here’s how to perform them correctly: Squat down so your feet are under the bar, and the bar rests against your shins. Grip the bar using an alternate hook grip to prevent it from rotating. Your hands should be a little wider than shoulder width apart. Make sure to keep your back flat and tight throughout the movement. Begin lifting the bar with a long, strong leg push, extending your knees and hips. Your knees should be bent as you lift the bar past them. Pull your shoulder blades together as you do this.