Bench Press Cues RSS

If you're going into your first meet, you MUST know these and train them to become second nature. Within the first 2 years of your career you're going to miss your fair share of commands. It can happen at anytime but especially during the beginning, it's going to happen. The sooner you can train them to be instinctual, the better off you'll beFirst is the Bench or START command. When you take the bar out make sure you wait for this command! A way to prepare for this cue is to get used to a longer settling period with the...

Are you typically benching alone without the help of a spotter? This situation is not ideal but I'm going to show you how to make the best of it!Safety first! Raise the safety arms on your bench or rack if you have one. Not worth risking it. If your in a commercial gym, make sure someone is around if you're going very heavyUse the cueing sequence Bridge, Spread, Drag, Settle. I wish that spelt something cool but it's only BSDS. In order to compensate for not having a hand off, you'll want to bridge up from the floor to put...

  Master the basics! The first step I teach in the bench press is simply achieving a good pinch and tuck position with the shoulders. You cant build from there if you dont even have the basics down Become a master of the most simple step. I'm always surprised how many lifters breeze by this and fail to pass step 1!Where I find lifters struggle the most is when they pinch their shoulder blades together they want to shrug. The tuck is the opposite action of a shrug! You should look to lengthen your neck and pack the shoulders towards...

Most lifters pay great attention to leg drive and tightness to the bar when taking the bar out of the rack which is great! However there is still a huge missing piece of the puzzle!

The lats play a huge role in taking the bar out effectively to bench. This blog shows you how to master that concept!