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Train To Gain: A Pec-Building Bench Is a Cinch

How to succeed in your quest for a great chest.

Do keep a slight arch in your lower back, with your feet planted firmly on the floor and your chest high.

Do take a slightly wider-than-shoulder-width grip on the bar.

Do have a spotter standing by.

Do touch the bar to just below the lower-pec line.

Do push the bar up and slightly back to follow your natural strength curve.

Do inhale as you lower the bar and exhale as you drive the bar back to the start position.

Do use a two-seconds-up/two-seconds-down cadence.

Do keep the bar moving’no rest at the top or bottom unless you’re powerlifting.

Do use rotator cuff exercises like the ShoulderHorn to strengthen those small muscles so you can lift heavier poundages (available from Home Gym Warehouse, 1-800-447-0008 or online at

Don’t let your feet move during the lift’maintain a permanent foot position to create a solid base of strength.

Don’t take a narrow grip unless you’re training triceps instead of chest.

Don’t take a grip that’s much wider than shoulder width or you could damage your rotator cuff muscles.

Don’t drop the bar through space to bounce it off your chest’maintain control at all times.

Don’t rest at the top’keep the bar moving.

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