Fitness tips and training methods, this video focus' on four principles for big chest muscles.
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Darin Steen: Hello! Darin Steen coming to you from fatlosslifestyle.com. Bringing to you to today, the king of all chest exercises, the barbell bench press. How much do you bench? How many times you have you heard that question, so I am here to tell you so how much you bench is how you lift it and I am going to show you how to lift it today. Alright sit down on the bench, here is one of the keys bring your feet back, arch that more back out, chest is open, shoulder base low and close together. Alright got the bar little bit to low. So now I get situated, nice high grip, the feet, the buns, the arched back and the shoulder blades those three spots do not move, one, two, down breathe in through the nose, two second a set, pause one second lightly touch the chest blow air out, down breathing in, down breathing in, pause, breathing in. You want to pause at the bottom and you want to squeeze the fist together just like dumbbells even though the hands don't move, the visualization is from the bottom like you are squeezing the hands together, just like a dumbbell press and you are going to feel the focus on the chest, because simply better than taking the bar from point A to point B with as heavy weight as quick as possible. Okay that's the key to the bench press. Now you want to do three or four sets, progressively take the weight up a little bit each set, you want to try to get the absolute failure in the ten to twelve to thirteen, to fourteen rep range, fourteen reps first set, bring it down to twelve or eleven to second set and may be eight to nine to third set. Alright if you want to learn specific instructions I have on this exercise and you have purchased my book to Fat Loss Lifestyle a 12 Week Body Transformation Program. Go to page 260 of Exercise Library get four specific pictures in a full page of little tips and techniques to actually feel the muscle more than you have ever thought that before. If you don't have my book please go to fatlosslifestyle.com just click the link over here to the right to my left, your right if you don't have that link, go to fatlosslifestyle.com, if you want more free reports free videos and if you want my free Lose Fat Fast 12 Week E-Course we have had dozens of people around the world on this free service to you, just by signing up rapidly changed their body and their life, you are going to love it please go their and trust me I want to tell you that procrastination is the number key to stop people from getting a go, don't procrastinate, go to fatlosslifestyle.com, thank you.