Rule 8: the bench press, performed correctly, is a two-person movement. The spotter's hands must stay under the bar at all times during the movement.
By alternating which person is on the bench, a bro-training partnership can effectively work delts, pecs and tris (bench presser) and traps/biceps (spotter).
Top tip for spotters: don't forget to shout "it's all you" when it isn't.
Lifetime best: 500/363/573 @ 220 belt only
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