MIKE ROSENGART: The bench press--now, I'm pretty sure you guys know what it is, but I want to go over the specifics of it, okay? First, we're going to go ahead and lie down, we got to make sure that we have five points in contact, okay? Both feet, one, two, your hips, three, the small of your back, four, and your head, okay? So five points in contact with the bench and the floor to begin. And also, when you're line yourself up, line your eyes up right underneath the bar, that's a good spot. Then go ahead--Ryan, bring your hands up. We want to work with a grip that's just outside your shoulder width, okay. Grips will vary, especially the more you progress. But right now, let's just work with a grip that's just outside your shoulder width, okay? Ryan, you're ready for this?
RYAN REGENSBURG: Yup.
MIKE ROSENGART: Okay, here we go. So Ryan's going ahead and lift the bar up off the rack. He's going to bring it down to just below his nipples, basically, to the bottom of his heart and then work all the way up with a full extension. As you're lifting up, try to exhale. As you exhale, it's going to help give you more power, okay? We're working for ten reps here, okay? And once we get ten reps, then we'll see how he feel with the weight and if you can do ten reps quite easily, it's time to increase the weight. Good. And go ahead and take a break for a second. Another thing that you can do as a variation, if you do not happen to have a barbell, you can use dumbbells instead, but still, just remember that, when you're working you want to bring the weights down in line with the bottom of your heart, okay? How did that feel, Ryan?
RYAN REGENSBURG: Good.
MIKE ROSENGART: Alright, think you could do more weight?
RYAN REGENSBURG: I think so.
MIKE ROSENGART: Yeah, I think so, too. Okay, so just remember, five points of contact, bring it down to the bottom of your heart, working for a full extension, okay? And make sure you have a spotter if you feel that your weight's getting a bit questionable. Okay, so that's it for this exercise,
we're going to take a break, grab some water. We're going to wait about 3 to 5 minutes like we did on the deadlift before we do the next set.
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