Eat. Blog. Run. How To Improve Your Bench Press (Weight Training) Here are pointers from a personal trainer on how to improve your bench press quickly and quite easily. My name is Nick Mitchell. I'm a personal trainer in London. I own a gym called Ultimate Performance and here in this gym, we train everybody from pop stars ad soap stars to professional athletes and lots and lots of regular people in the art and science of body composition. So, legs tight, I'm going to take about a shoulder width grip, a biacromial width grip on the bar. This is the most effective for development, for strength, it does vary, and different power lifting federations will allow different width grips. Tuck my feet behind my knees, squeeze my glutes; ideally, you get a liftoff and you push your shoulders back and down. Now, what you don't do is bring it down and bounce it off the chest like that. Do not overly rotate the upper arm. Tuck the arm in. Don't look up the bar. If you look up the bar, you tend to push the bar away from you. You be proud.
two hundred sit-ups two hundred squats Before you dive in and start the two hundred squats program, you should: obtain medical advice and clearance from your doctor take an initial squats test. The test will highlight your current fitness level and determine where to start and how to plan your squats training program. To perform the test, simply execute as many good-form squats as you can. Don't cut corners and please don't cheat - the last thing you want to do is end up in the wrong level of the training program! The results may be humbling, but trust me, honesty is the best policy if you want to maximize your core strength gains! Note: Please don't push through the pain barrier and reach the point of complete failure. Once you've performed the test, make a note (mental or otherwise) of how many, or how few, squats you were able to perform. Before starting Week 1, I recommend taking a couple of days to familiarize yourself with the program and recover from the exertion of the initial test.