Bench Drills RSS

Bench Drills, Bench Press Cues, Bench Press Technique, How To -

When I'm talking about creating shoulder stability, I'm referring to creating tightness with the bar. If you have tightness to the bar, then you are stableWhy's this important? Well, it will drastically decrease your likelihood of a shoulder injury, and it will immensely increase your force output. Bench more without injury!In this video I share the cueing I like to use to make this happen. From bending the bar, to spreading the bar, locking in the back, and the best way to practice these.These concepts will completely change the way you bench press We specialize in helping our lifters simplify...

Read more

Bench Drills, Bench Press Technique -

This drill is awesome for teaching a lifter how to press with a good bar path and back tightness, in turn, keeping the shoulders safe and increasing strength!You may have heard the cue "press away from the bar", well nothing captures this cue quite like this drill. The vector of force is the difference maker!Unlike straight weight, bands, or pins where the force is applied straight down, with a partner you can have force applied on an angleThis allows you to feel a new sensation you otherwise might not have felt. Now if you're caught pressing straight up you will...

Read more

Bench Drills, Bench Press Technique, Exercises -

These 2 bench press exercises are underrated and very valuable for anyone looking to get their shoulders tighter! Avoid injuries to your shouldersBoth these exercises really stress that "spread" component to the barbell. Both can be done with a wider grip to emphasis thatWide grip board press takes you out of a stacked joint position and forces you to spread the bar hard if you want good pop and force transfer off the board. We use the board to emphasize the triceps, overload the weight, and emphasize the spread even morePin press is the same way, except now its concentric...

Read more

Bench Drills, Bench Press Technique, Top 3 -

Hard to beat these Big 3 activation drills for the bench! If you have a hard time connecting with your back, perform these and you'll have a new appreciation!Spreaded Take Out This is a double whammy because it helps you secure that spread to keep your shoulders tight, while having to use your lats to drag the band out into benching position. Can't beat it! Lights you up!Reverse Band Bench Row You're simply suspending a bar in a rack via bands. It's a phenomenal exercises for teaching you how to initiate the bench as a row, build up your back...

Read more

Bench Drills, Bench Press Technique, Exercises -

  The earthquake bar is an immensely beneficial tool for any lifter! However, once you have one, how can you progress your training with itI recommend starting off with low weight high reps. Don't worry about pausing here, just get into a groove and get a feel for instability training. You'll probably learn a few tricks on how to keep your back tight yourselfThe next progression would be to add pauses! This will be a challenging test. Once you add in pauses you will feel the demands for stability increase. I recommend pausing top and bottom of the range of...

Read more