Bench Press Cues RSS

Bench Press Cues, Set Up Phase -

How you place your hips down to the pad can make or break your set up. Want a bigger arch? This is a huge key right here!When you're bridged up, setting weight onto your traps, you can either do one of 2 things...Simply place the hips down without much thought or effort. Often times contributing to a looser set up, less force transfer, and a drop in positioningOr you can purposefully and intently tuck your butt back as best you can. Using your legs to help tuck your hips under. Doing this will improve all the aforementioned things. You'll feel...

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

This cue is going to help you cut range of motion, strengthen your bench, and prevent shoulder injury!Think about driving your shoulders into the bench pad. Squishing the cushion of the pad as hard as possible!Just as demonstrated here, you'll feel your back get super tight and you will find a ton of new control and stability with the bar.Continue to try to squish the pad as hard as possible throughout your setThis is why I becomes more difficult to bench off a harder surface. In order to improve the cushion of a commercial gym bench, you can add yoga...

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

The take out (unrack) can be one of the most critical portions of the bench press. It doesn't matter how well you set up to bench, if you have a bad unrack, everything goes to waste.What's probably the biggest portion of this? Locking down the shoulder blades!We always hear drag it out with the lats but you can very well do that incorrectly. If I drag that bar out and don't move at shoulder level, I'm setting myself up for a very bad time!Instead, think about dragging that bar out with your shoulder blades. Yiu should see movement at the...

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Bench Press Cues, Bench Press Technique -

Hearing things in new ways is what makes certain technical aspects click! This is a new one for you guys that I've been thinking about"Pull your triceps through your lats"Thinking about the descent in this manner naturally brings more awareness to your back tightnessPretend there is a coil on your lat and you're trying to drive your tricep down on it, doing so will give you a huge rebound off the chest You'll start to load your back more than you load your chest and shoulders and that is powerfulHope this one helps you out! Please comment back with your...

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Bench Press Cues, Bench Press Technique, Bench Shirt -

Cues I hear often regarding shirted work is spread and tuck. Spread as in create that outwards tension like a band pull apart, and tuck as in allow the elbows to travel in as you descend with the bar. These are all great, but let's kick it up a notch!The issue often times with these old cues is that it is really easy to do these exact things in absence of involving the back. Etc. Biasing the wrist and elbow joint and not really including the backI can spread the bar with simply my hands and I can tuck my...

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