Correct form. Back arched elbows tucked shoulder blades locked .puff up chest and belly -xplode!!!!
Warmup -never stretch your chest before workout (injury)

6x6 training with 78% of 1 rep max(rest 3.5 min)
2 burnout sets with 55% of 1 rep max
Then do lockout sets in squat rack with barbell resting on safety bars(adjust so that starting point your arms at 110degree angle)
Do 5x3 with 78% 80% 82% 85% and 90% Max

Once you get to the point where you get every rep without help from spotter on the 6x6 workout then maxout again and find your new max and repeat process


I went from bench 185 to 315 in 12 weeks on only all natural supps and I only weighed 195-202 during this -it works trust me

http://cs416721.userapi.com/v4167218...M9DaPV--Ig.jpg
^^^ checkout the form picture
Males are not as flexible but with stretching and practice this could be you. Makes a big difference

I'm currently benching 475 at 228 at 20 yrs old -this works. !!!!!

I call BS

This is coming from a 400+ Raw bencher.

I'm also a 400+ raw bencher and I've only been lifting for 9 months And I'm 20 yearold. So I'm doing something right

I'm also 6,5 and have very long arms and I'm skinny. So I don't have short arms and don't have big belly to help me. I got a group a friends we are all 19-21 and use same method and all are 400+benchers

post vids of lifts like ckcrown does