My name is Skip La Cour; I am a 6-time national champion, drug-free bodybuilder. You can learn how to improve your bodybuilding and training efforts by visiting my websites skiplacour.com, manformation.com, massmachinenutrition.com. And today I'm going to talk to you about bodybuilding. The first thing you wanna do when you sit down is have a nice firm base, your feet are planted firmly on the ground. There is three places where your body is touching the bench and that's where your butt is, your shoulders and your head. You wanna have a nice strong tight lower back, that's where your going to control the power. The grip on the bench press is a little bit wider than shoulder width apart. As you take the weight off you wanna make sure you control the weight on the way down in a one - two count and then you explode up in a one count. So it's one, two and controlled and one explode, one, two controlled and one explode. You always wanna make sure you're using the chest muscles to move the weight. You don't wanna just worry about moving it from point A to point B, incorporating shoulders or arms. bodybuilding is about hitting the targeted muscle groups, so you wanna make sure your chest is doing the work. As you bring the weight down it's important that you bring it just slightly under your chest muscles about at your breast bone, to make sure the muscle is doing the work. And that's how you bench press correctly.