Just for the sake of argument, the Bench Press seems to be the universal exercise in the gym.

How many time have you heard the question "How much can you bench?"

This is a great exercise for over all upper body strength and development. To start, developing the right technique is very important in any lifting exercise.

First, line your hands up with the line on the bar or if you do not have the line on the bar make sure your arms are a little wider than shoulder width a part.

Make sure that you lie flat on the bench with your upper back and butt touching the bench. Your lower back should have a slight arch in it.

Line your forehead up the bar and your arms should be pointing back toward the bar slightly.

Keep your feet on the floor and don't shift around on the bench, keep your body as still as possible.

Please do not bounce the weight off your sternum this can cause serious injury.

Make sure your hand are not too wide, lifting like this can cause injury to the muscles between your pecks and delts, where they meet. A wide grip doesn't do much for development and can do more harm than good.

Lift the bar from the bench, either with a spot or on your own. Lower the bar with a controlled movement down to your chest, touch and explode the weight back up. Do not bring you butt off the bench for any reason. Do each rep on your own, only use a spot when you can't complete your reps.

With this technique you will develop power in your upper body and increase the muscle mass.

Power is strength and more muscle is the end result -- POWER-MATRIX

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