Blast Your Bench - Add 50 lbs. to your bench press in only 3 weeks!
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Do I have to lift my back off the bench or bounce the bar off my chest to increase my max bench press with this program?






No, I recommend that people use strict form at all times when lifting. I go by powerlifting rules for the bench press. Which are; the feet must be on the floor at all times, the buttocks must remain on the bench at all times, and you must have control of the bar at all times (i.e. no bouncing off the chest, etc.). Using crappy form to try and lift more weight is pointless, not only do you risk injury, but if you were to compete in a bench press competition the lift does not count unless it was performed with good form.

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