Bench Press Cues RSS

Bench Press Cues, Bench Press Technique, Set Up Phase -

  One of the very best cues I can give you for learning how to set up properly to bench press is to never let your hips hit the pad!I know, sounds ridiculous right? If your hips are up that's a big red light and a no lift! Correction, you want your hips to be in contact with the pad at all times, but you absolutely DO NOT want to bear weight through them!I demonstrate this to athletes by setting up at the foot of the bench. I dig my shoulders into the very bottom of the bench and show...

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Bench Press Cues, Bench Press Technique, Take Out Phase -

You may have heard someone tell you to take the bar out more aggressively before. What does that really mean though? How I perceive an aggressive take out is in two ways. Applying early tension to the bar in a big way, and making a spotter's job very easyWhen you're setting your hands to the bar, get aggressive with it! Crush it, bend it, rip it! I know someone is getting tight to the bar vs just placing their hands when I either see them shaking slightly or the bar vibrating.You should be pulling out on the bar aggressively enough...

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Bench Press Cues, Bench Press Technique -

Where is the actual entry point of force into the bar when we think of the bench press? That would be through the wrist joint!So if we have a poor hand placement, wrist position, or grip to the bar, it negates a lot of positive things we might be doing across the entire body. At the end of the day, we need to be able to punch as much force into the bar as possible!For this, I like to think if the cue, "punch through the palms". I like to bring up the example of an open palm strike. Where...

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Bench Press Cues, Bench Press Technique -

When it comes to benching, unlike the squat and deadlift, I believe bracing is a more key element than how you actually breathe. The axial loading changes the demands on the squat and deadlift. If you don't control your breathing and bracing abilities 100% to create the most intra-abdominal force you can, you're not going to be very successful. I t's a bit different with the bench...Bracing is the key element and that is a separate thing from how you breathe. Bracing is using your core musculature to tighten up your midsection. Think how you would approach an incoming punch...

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Bench Press Cues, Bench Press Technique -

Maintaining Back Tightness If you struggle mid range or near lockout on the bench, it might be a result of you losing back tightness during the pressMost lifters can keep their back tight for the decent of the bar. Most understand why that's important. To create a stable platform to load and control the weightHowever where most disconnect is on the press up. The hard part with back tightness is done, you controlled the weight up and are about to press through itJobs not done! Not even closeThat is when you need to maintain the back tightness more than ever....

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