The bench press has become one of the most popular exercises at the gym and the one people like to brag about the most. "What's your bench max?" is a question you'll probably be asked a lot if you frequent a highly populated gym. So aside from being a great chest workout, the bench press can also make you look good in the eyes of your peers. However, many people might not know that there are other muscles other than the chest that can be used to improve a bench press max.

One of the first places you can start improving the bench press max is by doing the decline bench press. This exercise will allow you to add slightly more weight than the standard bench press as well as working out different parts of your chest, the main muscle used for the bench press. By lifting heavier weight on the decline bench press you will prepare the body for the heavier weight on the flat version.

Although the chest is the main muscle used for the bench press, the back is also very important. During many exercises your back is what stabilizes your body. The bigger and stronger the back becomes, the more stability it can provide for heavier weights. Another good thing about building up your back muscles is that the bigger they are the closer you will be to the starting point of the bar during bench press. This will shorten the range of motion during the exercise itself, allowing you to use more weight.

Another important factor is the position of your legs. If you position them correctly they can provide extra lifting power during the bench press. The key is to bend the knees at slightly less than a 90 degree angle, as if you were going to push your body up the bench. When going for a bench press max you will have a large amount of heavy weight holding the body down, preventing it from sliding up. This will redirect the force from the legs from pushing your body up to helping push the bar up. This technique is only really useful if you have very heavy weight on the bar, otherwise your body might actually move up the bench and throw off your balance.

Yet another important body part often over looked is the rotator cuff. The rotator cuff is made up of four muscles that stabilize your arm bone in the should joint. The more stability you have the more weight you can lift. Regardless of what weightlifting goals you have. you should workout the rotator cuff anyway to strengthen it and reduce the risk of injury. A rotator cuff injury can be one of the most devastating in weightlifting. There are several different exercises for the rotator cuff, choose the ones you like best but be sure to hit it from all angles.

A good technique to use is pinching the shoulder blades together before attempting your bench press max. This will improve stability and stability improves how much weight you can lift. Start off by laying down on the bench and grabbing the bar. Now lift yourself up and pinch your shoulder blades together as much as possible and lower yourself back down. This will put the shoulders in a more stable position as well as making your torso a bit thicker, decreasing the range of motion during the actual bench press.

A good technique to use is pinching your shoulder blades together before attempting your bench press max. This will improve stability and stability improves how much weight you can lift. Start off by laying down on the bench and grabbing the bar. Now lift yourself up and pinch your shoulder blades together as much as possible and lower yourself back down. This will put your shoulders in a more stable position as well as making your torso a bit thicker, decreasing the range of motion during the actual bench press.

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Yankees What Happened To Our Don?

• Yankees 10, Mariners 0: CC Sabathia hasn't lost at Yankee Stadium in his last 15 regular-season decisions -- he did lose Game 1 of the World Series last year -- and he extended that streak with ease Sunday. Rain prevented him from working into the seventh inning, but it didn't stop Robinson Cano from hitting a grand slam and knocking in a career-high six runs. The Yankees now have 10 grand slams this season. That matches a franchise mark from 1987, when Don Mattingly had six himself. The Yankees are now 12-0 without Alex Rodriguez this season. Rodriguez is on the disabled list for almost another two weeks, so if the Yankees can keep that up, they can probably all but wrap up a playoff spot. Don't hold your breath, though.


• Pirates 2, Mets 1: Johan Santana has now thrown three straight complete games. Unfortunately, he's lost the last two of them. Zach Duke outdueled his Mets counterpart as the Pirates avoided a sweep. Jose Tabata -- an ex-Yankees prospect -- and ex-Met Lastings Milledge homered for the Pirates runs. A Carlos Beltran sacrifice fly accounted for the Mets run.

Sports Illustrated's Jon Heyman examined three of the winter's open managerial posts (the Cubs, Mariners, and the potentially open Dodgers job) and passed along some info on who might be in the dugouts for those clubs come Opening Day 2011...

• Chicago. Cubs legend Ryne Sandberg "has been seen by everyone as the most logical choice."  Heyman cites Joe Girardi as the second-most likely option to manage the Cubs in 2011, though he expects Girardi to remain in New York.  Interim manager Mike Quade is "something of a longshot" and Heyman mentions Bobby Valentine's name due to Valentine's track record of working with young talent.  Heyman's fourth-most likely Cubs manager is Tony La Russa, and while that hiring might equally horrify both Cubs and Cardinals fans, Heyman only opines that La Russa would "be an interesting choice," not one that's a distinct possibility.  


• Los Angeles.  "According to some in the know," Tim Wallach will be the next L.A. manager.  Wallach is a former Dodgers hitting coach and has managed their Triple-A squad for the past two seasons.  Los Angeles would save some money by hiring Wallach, though Heyman writes that the franchise has (and will) cut enough payroll to make signing a big-name manager feasible if the team wants to go that route.  The intended Joe Torre/Don Mattingly succession may be no more given how that plan was the one favored by Jamie McCourt, not current sole owner Frank McCourt.  Heyman ranks Mattingly third on his list of likely Dodger managers behind both Wallach and Dusty Baker, as "there are unsubstantiated whispers" that L.A. will make a play for Baker if he doesn't re-sign with Cincinnati.  Of course, this could all be moot if Torre decides to return for another season, though Heyman feels Torre is probably done in Los Angeles. 


• Seattle. Valentine appears again on the list of Mariners candidates, sandwiched between Heyman top choice Ted Simmons and No. 3 choice Willie Randolph.  Simmons, the San Diego bench coach, has never been a manager, though he has a lengthy front office resume.  Both Simmons and Randolph have worked with Mariners GM Jack Zduriencik before, and Randolph is also helped by the fact that Zduriencik told Heyman that "big league managerial experience will weigh heavily" in his decision.  That said, Zduriencik also noted that he's just starting to explore a list of around 20 candidates.

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