Next up we are covering on a very common problem....keeping the butt on the bench while pressing and locking out weight.

I see this problem more than I should but sometimes its not the lifters fault in part because they are new, inexperienced, never been showed before, never trained with someone who knew and their is even those that have no idea this is actually a rule at meets. Imagine that.

As I said in my Quick Tip #1 video, I am making these videos very basic and straight to the point without a bunch of extra fluff. I hope to get a little better at doing these videos and I also hope they can help someone out. If you have any requests on some Quick Tips ideas you would like to see covered, let me know....

1. Get tight on the bench. This means lock your shoulders/traps into the bench.
2. Squeeze the bench tight with your inner quads as you set up.
3. When you descend the bar stay tight, keep your head down and "push" up to the bar.
4. When the bar touches drive the bar up and back, using your legs to drive hard with.
5. Squeeze the bench as tight as you can as you press the bar up to the heavens.
6. At the same time drive your feet to the floor.
7. Concentrate on squeezing your ass tight and keeping it planted to the bench as you press.
8. Really practice this with your warm-up weights each and every time you train bench.
9. Build muscle memory and do this frequently.
10. Don't lift your butt!