About Benching

[LewdTenant]

there's these guys in my gym and they load 3 plates on each side and from the very first rep they get help from there spotter.

funny thing is, they have prettey decent physiques and huge forearms. LOL.

No BS either.

 

[BigWh1tey]

Touch and go ( bring the weight down at a quick but controlled rate , stop at your chest then explode up ) for sets of more then 8 reps and full pauses for sets of 5reps and lower .