I asked bench press pro Mike Westerdal the author of the new Bench Press Explosion

report what the most common mistakes people make when training for strength &
size when it comes to the bench press.

Here's his top 5

Mistake 1: Overtraining
Let your CNS and your muscles recover and strengthen before hitting the bench again.
Once a week is enough when training the bench unless you want to add in a second day
for speed or explosive training.

Mistake 2: Pre-fatiguing Your Muscles
Don't do shoulders or triceps before a bench workout. You're exhausting the primary
movers you are going to need to bench. Don't do cardio before a heavy bench workout
and don't deplete all your energy by doing way too many warm up sets. Save your energy
for the max effort or heavy sets!

Mistake 3: Self Doubt
Get your head on straight. Get rid of all this self doubt and negativity. Don't start a set
by saying you're going to "Try" or you "Hope" you're going to get this rep. Your sub-
conscious mind listens to you so program it with positive encouraging visions rather
than self destructing criticism.

If you're not confident, fake it. You have to picture yourself as a great bencher before
you can become one.

Mistake 4: Lack of Goals
Would you head out on a cross country trip without a road map? Goals need to be
realistic, measurable and specific. Be accountable. Tell people what you're going to
do and how you're going to do it. Remind yourself of your goals daily.

Mistake 5: Rep Ranges
High reps are not going to get you stronger in the bench press. Triples build power!
If you've never done triples start with fives and work your way down over a few weeks.

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Wow when you're training for strength and size it can be a gamble, where you're hoping
you're doing the right exercises, training often enough, doing the right number of reps
and sets not to mention the rest periods.

If you'd like to take the guesswork out of the program design aspect check this out.

Amazing new $7 report reveals the best 18 bench press routines ever << click here

You deserve an armor plated muscular body that commands attention and respect.
But don't delay this opportunity is only valid for the next 48-hours.

Bring on the bench,

Brian