Bench press for the chest is a little trickey. You can not just lay down on a bench do a couple of reps and think that your chest is just going to blow up. That works for Arnold but not the average gym rat. We need to look at doing the bench press a little different.

Getting a thicker chest from the bench press requires to look at the exercise and all the different things going on with it. The chest, triceps, shoulder, lats, traps, and even the biceps are involved with the bench press. But to get the most out of it for the chest when need to try to minimize the other muscle groups while trying to maximize the chest involvment.

First will be the set up. Before you lay on the bench just sit on the end of it and picture in your head the top of the rep in a seated row. Chest is out and the shoulders are back and down. That is how we want to lay on the bench, chest arched, not the back, and the shoulders are pulled back and down. Keeping the shoulders back and down reach up and grip the bar a little wider than shoulder width and unrack it. With the bar held directly over the chest start lowring it down towards the collarbone. While you lower the bar your elbows should be direct under the wrist so that when the bar bottoms out the arm makes a 90 degree angle. You should feel the outer side of the chest muscles pulling as the bar goes down to lightly touch or graze the collarbone. Once it touches the collarbone start pushing back up, there is no pause at the top or the bottom of the rep, the weight keeps moving at a slowed and controlled pace, never pausing between reps, keep moving within the set. Some people find it easier to use a machine to perform the bench press this way. You have to find what works best for you. But when the bench press is done this way just about all the stress is on the chest.

I tell people all the time, to think about what the function of the chest muscle is. The chest muscles or pecs are to pull the arm up and across the chest. If you will keep that in your mind when doing the bench press you will lift a little different. You will focus on pulling the weight up and across instead of pushing the weight up. Squeeze the weight up do not push the weight up. Muscle it up, do not power it up. Focus on the chest and what it is suppose to be doing and not just forcing the weight up. Working out will also require you to think and focus, do not just go through the motions.

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Yankees What Happened To Our Don?

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The Dodgers need pitching, hitting, a great closer, a first baseman who can hit for power and the same at third, and probably a new center fielder and what do they end up with? 

A new manager who has never managed before.

I love Don Mattingly as a player. With that steady career batting average of .307, nine gold gloves, an MVP Award and some batting titles - but can he transpose his personal winning attitude and baseball acumen to his team?

It is kind of scary if you are a Dodger fan.  Just this week he said he had no idea why the Dodgers were hitting so poorly. This from the Dodgers hitting coach.

In his one stint as manager a month or so ago when Torre was tossed from the game, he made a really stupid mistake when he went to the mound twice in the same trip.  Donnie Baseball either forgot or didn't know the rule.  Either way, I am glad he's gotten that one out of the way.

Listen, Mattingly may have learned a lot while working at the feet of one of the great managers of our time but it appears like a shot in the dark.  I know Joe Torre and you are no Joe Torre.

The Dodgers are a mess as everyone knows what with the owners' divorce proceedings which led to a slashed budget which led to no buying power in the off-season which led to a weakened squad that included a 5th starter with zero big league experience which led to no true back-ups for the weary and the wounded which led to an almost last place finish. 

They need a miracle worker not a newbie manager who will be learning on the job.

I wish him well and hope he can pull this one out as easily as he could snare an errant throw in the dirt.

Joe Torre is undoubtedly one of the most successful managers in sports history. Starting as a manager for the Yankees in 1996, Torre went on to manage the team for 12 straight years, bringing them to the playoffs in each year. Also add in four championships.

At the end of the 2007 season, Joe Girardi took over as the Yankees manager, and Torre went on to manage the Dodgers. Three years later, he has announced that he will be stepping down as manager of the Dodgers in 2011, and will hand over the job to Don Mattingly.

Here are the top five lowest points of Joe Torre's illustrious career.

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