Common Bench Press Mistake (Takeout Fix)
💥 Takeout Tips💥
A great bench press setup can get absolutely ruined by a poor bench takeout. Two of the most common mistakes are setting up too far from the hooks and not maintaining the proper pinch and tuck.
You want to minimize the distance the bar has to travel from the bench to your starting position. Some people say eyes under the bar which can be a good place to start but ultimately it’ll be wherever spot let’s you setup with minimal travel.
When you takeout the bar it’s important to not think up and out but instead to extend out and drag down. When you think up and out you lose the pinch and tuck and end up benching through your shoulders. Which is not ideal to benching big weight long term.
You want to think extend out and drag down. It’s almost like a tricep extension out then using your (pinched) shoulder blades to drag that weight down and into position. This technique allows you to effectively keep your shoulders tucked and load the bench press into your back .
This was one of the BIGGEST technical changes that I made that allowed me to add 90 lbs in a 5 month period on the bench press. (730lb to 820) Master this technique and see what it can do for your bench press!
🔥 We are always looking to add highly motivated athletes to our team! If you want to make some substantial progress in strength and technique, use the link below to apply to our coaching program today!