Off season training for football, the bench press. So guys we want to take you through the bench press right now. I am going to just take it half speed for you, to show you the form and talk about the key points you want to think about. First, for starters when we do the bench press we want to have both feet on the ground, we want to keep the hips in contact with the bench the whole time. You want to keep your back arched as you go so you will develop strength there but keep the hips on the bench. We are going to lie down, shoulder blades will be touching the bench. Then we are going to take a grip that is outside shoulder width, have your eyeline right underneath the bar to start with. And then we are going to lift up, lower down to the center of your chest, then power up straight towards the ceiling. Again, lower down, power up, lower down, and power up. And now Jonesy is going to take it full speed for you. And we will look at all the key points as well. So the bench press, full speed with Jonesy here, again, notice he has the five points of contact; both feet, the hips, his shoulder blades, and his head are all on the bench or in contact with the floor. What Jonesy is doing is holding his breath as he powers up. and then at the very top, he exhales. Holding your breath with develop pressure inside your thoracic cavity, which then helps your muscles stabilize. That is it. And again, we want to be able to work this in a low rep speed for four to five sets, taking plenty of time in between, about three to five minutes of rest. Give it a shot.
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