LCI Fit

Nothing drives me more crazy than seeing people do the bench press with feet wiggling around in the air or squirming around underneath the weight like an ant under a magnifying glass with the sun blazing down. When bench pressing the success of your lift is largely based in the set up. Ensure that all factors of instability have been minimized by tightening your body on the bench like a coiled spring. Start off by laying high on the bench; to the point of having your head off the bench. Take a medium stance with your feet knees bent at a 90 degree angle. Use the bar or the rack to pull/push yourself down the bench without moving your feet. This will tighten your quads and core while forcing your shoulders down into the bench. To increase pressure and tightness push your heals to the floor. This is effective especially when struggling with a max effort weight. When set on the bench like this the only thing left to do is move the weight. You no longer need to worry about instability, a foot moving or shifting on the bench.

WOD

Bench Press 5-5-5-5

rest 2-4 minutes

8 Rounds for time

10 Push Ups

10 Sit Ups

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