How To Bench BIG: 12 Week Bench Press Program and Technique Guide

"Comprehensive and simple. The go-to guide for all things benching!"
--Rocky Mahoney, Competitive Powerlifter

"This book is one of the most thorough books on bench press improvement I have ever read!"
--Lisa Wilson, Pro Boxer, Trainer and Powerlifter

"The information in this book is incredible! It is for everybody from beginner to pro!"
--Pat A., Competitive Powerlifter

"Mathias leaves no stone unturned in this step by step guide on How To Bench BIG! From how to breathe, what to do with your hands, where to put your feet, what your spotter should do, etc., this book is an amazing resource!"
--T.J. Bunn, Athletic Coach

"I can't say enough about this program! Worth every penny!!!"
--Travis Hart, Powerlifter

"It works! I loved the book and the program added 50 pounds to my bench in the first 4 weeks! I would definitely recommend this book to anyone looking for a program to increase their raw bench!"
--Joey Martin Barcelos, Strongman Competitor

"From a powerlifter this program is awesome! The book outlines everything you need to know and the best ways to get to where you want to be. From proper form and set up to proper max out methods this book has it all!"
--Gavin Reussow, Powerlifting Coach and Competitive Powerlifter

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The Ultimate Guide to Maximizing Your Bench Press Strength!

Are you tired of always benching the same weight, making little to no progress?

Do you wish you could finally break through those stubborn strength plateaus and get back to setting NEW Bench PRs?

And do you also want to learn how to master your bench press technique so you can lift the maximum amount of weight your body is capable of?

Then this all-in-one 12-Week Bench Press Program and Master Technique Guide is just what you need to reach your full pressing potential!

Start from any level and set a NEW Bench Max every 12-Weeks!

This bench press book includes a unique 12-Week Strength Program that is proven to give you results over-and-over again! Plus, an in-depth Technique Guide like non-other—for both close and wide grip styles!

A "must-have" guide for those that want to learn how to bench heavy weight properly! First, learn how to perfect your form and correct any weaknesses! Then use the 12-Week Program to keep the gains coming!

So, if you want to:

• Perfect Your Bench Press Technique

• Maximize Your Strength Gain

• and Crush Personal Records

Then get this book today, and get ready to SKYROCKET your pressing strength in a matter of weeks!

12-Week Bench Press Program Details

First, you don’t need special supplements, crazy overload techniques or piles of food to increase your bench. All you need is the proper lifting technique, workouts, and program to guide you towards your goals! And this complete Bench Press Program and Technique Guide gives you just that!

With just 2 Bench Workouts per week, you will make incredible gains! Plus, learn how to train your weak points with all the best accessory exercises! All of your sets, reps, and exercises are already programmed for you, based on your current 1 Rep Max (with room for adjustment as needed).

So, whether you are a total beginner or an advanced powerlifter, this guide will take your bench to the next level in a matter of weeks!

Plus, this program works for men, women, and teens!

Get yours today and go from a 100, 200 or 300-pound bench press to a BIG Bench no time!

Note:

Lower body (squat and deadlift) workouts are not programmed and can be trained as normal. Or, get my "How To Squat 500 lbs RAW” and “How To Deadlift 600 lbs RAW” books to pair with this one!

Technique Guide Details

This one-of-a-kind How To Bench BIG Guide gives you all the tools you need to bench press more weight than ever!

- Bench Press Principles
- Breathing and Bracing Techniques
- Detailed Bench Press Technique (with Full-Color Pictures from multiple angles)
- Bench BIG Technique Checklist
- Close vs. Wide Grip
- Common Mistakes and How To Correct Them
- Bench Press Variations
- Top Accessory Exercises
- Spotter Techniques and Safety
- How To Max Out for Maximum Gain
- Tips and Tricks
- and so much more packed into this nearly 100-page Master Guide!

Get this book today to start building your best bench ever!

Q: Is this book for beginners?
A: Yes, absolutely! This book starts off by teaching you proper bench press technique in a simple and easy to understand way. And the best time to learn how to lift properly, is right from the start!
Also, the program is based on your current strength. So, whether you are a total beginner or have been lifting for years, the program works so that anyone can do it.

Q: What about advanced lifters?
A: Of course! I've been sent countless emails from high-level and experienced lifters that learned something new they never noticed or thought of before and it helped them tremendously, even after all these years.
The fact is, there's always more to learn and everyone can benefit from improving their bench press technique, eliminating weaknesses, and building strength! Even if you've been at it for years.

Q: Is this book for women too?
A: YES! I know of several women who have tried this program and had great success; both in strength and appearance! Remember, you are only limited by your efforts. It may take a little bit longer for women to build strength, but if you put in the work, you can go as far as you want.

Q: I'm 40+ years old. Can I do this program?
A: ABSOLUTELY! It's never too late to start getting stronger! Plus, you can start at any level and progress at your own pace. The only thing that will hold you back, is you!
I've actually had men in their 40's and 50's do these programs with great success! They feel stronger than ever and actually learned some new things too!

Q: With this help with my shoulder pain?
A:YES! Very much so! This book not only teaches proper technique, so you can avoid causing injury, but it goes over vital rotator cuff information to help keep your shoulders healthy!
Plus, it can help fix any wrist and elbow pain too!

Q: How much of an increase can I expect in 12-Weeks?
A: Well, to start, I've had numerous people email me after their very first workout saying that their lift went up 20-50 lbs just by improving their technique! And their technique wasn't that bad to start! But just by adjusting a few things, the lift "felt so much easier" to them.
Overall, most people have told me of 40-100 lb increases within the 12-weeks. And I am yet to hear of anyone that has achieved less than 25 lbs. And he was a VERY experienced lifter.
Beginners can expect 10%+ increase. Experienced lifters can expect ~5-10% increase.

Q: What do I do after the 12-Week Program?
A: Start again (or try another awesome Mathias Method Program)! This program is set up to where you can continuously do it over-and-over again without risking overloading yourself with a ton of heavy weights. This is because we start with a few weeks of volume training to help you increase your work capacity. Then gradually work into more intense work.
However, I personally like to take 1-4 weeks between program cycles to work on other things, before getting back to the real work. But it's up to you.

Q: What should I do for my other workouts (legs, back, etc.)?
A: The Bench Press Workouts include exercises for chest, shoulders, triceps and abs. Lower body, or squat and deadlift, workouts are not programmed and can be trained as normal. Or, get our 12-Week Squat and Deadlift Programs to pair with this one!

Q: Will this help me build muscle too?
A: YES! Strength is the base for building muscle, and on top of that, this program has a lot of volume to help you put on size (if desired). Plus, we only use the most effective muscle and strength building exercises for all areas of the program! So, this program has everything you need to build muscle--if that is your goal. All you have to do is eat for it.

Q: Do I need to take any supplements for this program?
A: Nope! You don't need to take any supplements or other substances to make this program effective. Just make sure you get enough good sleep and recover well and you're set. We talk more about this in the book.

Q: What equipment do I need for this program?
A: You don't need any fancy equipment to do this program. Just your basics; bench press, barbell, plates and dumbbells. It would be best if you had an incline press too, but it's not necessary. Every exercise has a replacement that you can do with a barbell and plates, if needed.

Q: What if I don't know how to do one of the exercises?
A: Every exercise listed has dedicated "How-To" page linked to our site (MathiasMethod.com) to explain in full-detail how to do them correctly, as well as the main muscles being worked and purpose.

Q: How long do the workouts take?
A: Usually 1-2 hours, depending on how long your breaks are between sets.

Q: What do the workouts entail?
1) Warm-Up - Dynamic Mobility Warm-Up and a few Bodyweight Exercises.
2) Technique Work - 3 quick sets to make sure the movement is feeling good and your form is on point.
3) Main Lift (bench press) - The main lift for the day where the most strength is built.
4) Accessory Work - Extra Chest, Shoulders, Triceps and Ab Exercises to add volume and build strength in all areas.
5) Conditioning (optional) - Any form of cardio or conditioning work to improve your fitness and burn more calories, if desired
6) Mobility Work - Mobility Stretching Exercises to help with recovery and improve flexibility.

Q: Isn't bench press bad for your shoulders?
A: Only if you do it incorrectly. That is why this book starts off by teaching you how to lift correctly, so you won't ever have shoulder problems. In fact, we teach you how to fix any joint pain you already have and strengthen your joints to avoid further problems in the future.

Have more questions?
Email me at [email protected]

​Please use this book to help yourself and others learn how to get stronger than ever!

​

Ryan J. Mathias

Hi, I am Ryan Mathias and I have helped thousands of people all over the world, from total beginners to elite athletes, learn how to get stronger, perform better, and achieve their goals.

As an athlete, Strength Coach and competitive Powerlifter with 10+ years of experience, all backed by a Degree in Exercise Science, I have taken my experience and combined it with my education to bring you the best and most effective knowledge available.

I share everything I know in my books and it is my goal to help as many people as I can learn how to achieve their goals.

So, if you want to learn how to get bigger, stronger, faster, and overall perform better, then I'm your guy!

All you have to do is get my books to start learning and if you ever have any questions or problems, they each have a link to where you can email me anytime. I'd love to hear from you and would be happy to help any way I can!

Also, check out my website MathiasMethod.com!

Strength To You,
Ryan J. Mathias