Position of the bencher PG2

First, lay flat on the bench. Head, were your eyes are directly under the bar. Look straight up to the ceiling. Is the bench straight? The line of the bar even with the ceiling. If not. Get off the bench and straighten it up.
Now. Lay back on the bench. Eyes under the bar. Grip the bar, your hands in your normal evenly spaced position. Feet flat, as far into the rack as possible. Now adjust your hands out one half of a fingers width. Re-grip the bar. Now this will be different. While holding the bar. Move your whole body into (UP) the rack. Your arms at full extension. Bring your feet up (remember up) into the rack. Your body should hanging off the bench up to about your hips. Your buttock should be close to the head of the bench . Now. Put your feet flat on the floor, at shoulder width or a slight wider. Not to much. Make sure your toes are pointing straight forward. If an angle is needed. Never more than two inches. Toes! NOT HEELS! Heels should not move. Now swing your self back out of the rack towards the foot of the bench. Do not loose your foot position. When you come back on to the bench. Squeeze your shoulder blades together. You should have acquired an arch and on your toes. Take notice to tuck your chin during this swing out of the rack. Being on your toes should put you on the top of your traps. If your chin is tucked and your head is off the bench. You missed it. You are more than likely on your widest part of your back. Rear deltoids. Start over. Don't worry. It takes time to master. Just be conscience of what your doing. Set up is just as important as the lift itself. O.K. your back were you need to be. High on your traps, buttock on the bench, chin tucked, shoulders pinched and on your toes. ON YOUR TOES!? O.K. lets remedy that. Simple. Just move your feet away from the rack, slowly, until your heels are about 1/4-1/2 inch off the floor. Don't worry we will fix that soon. Now that your in the position. Grip the bar as tight as you can. Squeeze the juice out of it. Remember again. With your grip. The bar should be at about the top of the heel of the palm. Not just below the fingers. Now that your squeezing tight, as you bring the bar over your chest, Push your heels into the floor while keeping your buttocks on the bench. You should be squeezing your hands tight keeping your arms tight. Now pull the bar apart. As you pull the bar apart this will keep your shoulders tucked and your elbows at the most optimal position. Now bring the bar down with control while staying tight, pulling the bar apart, keeping all your body tight, and employing your legs at about 75% of there strength. Remember to breath! As the bar is descending take a deep breath that last as long as the bar decent does. Fill your belly full of air. When the bar meets the chest. Stay tight and hold your breath. On the command press. Drive your heels into the floor. Pushing your shoulder in to the rack. Not lifting your buttocks! As you drive your heels, employ 100% of your leg drive. Exhaling as the bar leaves. Your exhale should explode just like the movement of the bar off the chest. Fully extend the arms. Re rack. Note: the bar should come down just below the nipples. If you hold this position true. You should add scores of lbs to your bench in no time.

Next time we will cover sticky points and some tricks to get past them.