Shirted Benching Tips for Stability and Control
STABILITY & CONTROL
Equipped benching can be frustrating especially when you feel like you don’t have much stability with the weight it can get downright scary. These are my top tips that you can begin implementing immediately that’ll help you gain more control in a shirt.
Aside from the fact that in competition you have to WAIT for a start command if you load up enough weight on the bar the bar is going to carry some momentum from the rack to your lockout position. If the bar is moving around on you be patient with it and settle the bar by loading and controlling with your back. Any unnecessary motion is going to make it harder to control the weight.
Spread into the Shirt
Bench shirts are constantly trying to pull in, if you’re not constantly spreading outwards the shirt is going to pull your shoulders into a bad position. During the takeout the descent and the press you want to constantly spread, let the shirt dig into your triceps that’s the feedback that we’re looking for when we bench. Having the triceps seam really dig in and leave marks are a sign of a good spread.
Load Into the Shirt
On the descent of the bench press we want to keep spreading as we the bar moves. This helps load the collar of the bench shirt, once the collar begins to lock up then we can start tucking to get the bottom range. If we tuck too early or to begin the movement then we’re not utilizing the shirt to its full benefit. Once we do start to tuck we’re still spreading through the shirt and still feeling that seam flat against our triceps.
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