The wider the grip, the more you tend to activate the chest muscles. The tighter your grip, the more you tend to activate your triceps muscles. Do what feels comfortable. People with longer arms will probably feel more comfortable gripping the bar farther apart than people with shorter arms.
Think of it this way. Bouncing the bar off your chest on the downstroke is like putting training wheels on your bike during the most wobbly stretch of the ride. If you’re trying to become a faster biker, you’d do better to ditch the training wheels altogether.
Similarly, keep your glutes on the bench when pressing. Don’t lift your butt into the air. This is not only dangerous — it shifts unnecessary strain onto your neck — but also weakens your overall bench.
To find out what your body mass is, get a body fat measurement. Let’s say your body fat percentage is 10%. That means you have 90% lean body mass. If you weigh 150 lbs that is 150 x . 90 = 135 lbs of lean body mass, so you should eat 135 grams of protein every day.
Examples of unsaturated fats include: nuts, vegetable oils, olive oil, avocado Examples of fatty acids include: soybean oils, fish (mackerel, sardines, salmon, etc. ), flaxseed, walnuts
