Coach Joe provides a comprehensive breakdown of the bench press, covering all the essential details to optimize your horizontal pressing power. He begins by discussing the ideal bench position, bar height, and proper setup for the safety arms.

[1:58] Bench Press set-up

[2:42] Bench Press set-up with Katie

[3:42] Eyes and nose under the bar

[4:16] Feet flat and shoulders blades together to create an arch

[6:20] Hand position and the bull dog grip

[9:47] Touching the bar to the sternum/ crown of the rib cage

[10:28] The leg drive of the Bench Press

[12:33] Using the Valsalva Maneuver

[13:24] Bench Press break down