I had my fair share of lower back issues to the point I needed to be fed by my wife. There are only so many times you can go through this before it clicks what the problem is and how to fix it. Here’s what I’ve figured out.

While having a big back doesn’t guarantee big bench PRs, the back and bench press go hand in hand. The back plays an enormous role in benching effectively — most lifters just don’t know how to use their back in the lift!

You should be doing Reverse Hypers twice a week, year-round. Keep them fresh and challenging with these programming variations.

Don’t let the mass quantities of information fool you: the basics of the bench will never change. Follow them and you’ll get stronger.

Before making the assumption that all women have wide hips and should therefore squat wide and deadlift sumo, consider these other factors that will inform good technique.