These guys have no idea what a proper bench press is. Bench pressing with clinical form and complete control is very, very taxing on your pecs, front deltoids and nervous system. Guys are shocked when I explain to them what proper benching is, and they realize that they have barely 40% of the strengh they thought they had.
To do a proper bench press, grasp the bar at 75º angle from the delts and lower the bar until it touches your medial pectoralis right above the nipples, then explode in a controlled fashion during the concentric part of the rep until your elbows lock. Following this, lower the bar slowly in the eccentric while controlling the weight with your pecs and not delts and tris. Repeat.
Trust me, doing bench presses like this is the ultimate pec exercise - only the parallel bar dip compares - and it works your tris better than any triceps exercise you could imagine. I am a very strong guy, but I can barely bench 3 plates a side with this super-strict technique and full range of motion. My one rep max in the bench is only four plates a side.
SUCKMYMUSCLE
