Bench Press Technique RSS

Bench Press Cues, Bench Press Technique, Leg Drive -

If I ever see anyone's feet moving or shifting while benching, it's a HUGE red flag   That's telling me that there is a disconnect with the tightness and drive they're creating!   If you're creating tension and pushing horizontally across the bench pad, there is no way you'd have the ability to move your foot or your entire position would collapse.   If you have the ability to move your foot, you're likely not creating near enough push with your legs, or your hips are putting weight on the pad   An important thing to note is that your...

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Bench Press Cues, Bench Press Technique -

Where the majority of lifters run into trouble is off the chest. A lot happens here that changes the course of your liftA few common faults are losing tightness at the very bottom and dump touching the bar, or trying to poorly and improperly time leg driveTightness at chest level is everything. If you sacrifice your positioning or control then you're likely going to make a costly error!If that bar path isn't spot on then you're going to run into issue or miss entirelyWhat I recommend is for lifters to practice pausing ALL bench pressing in their training. This is something...

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Bench Press Technique, Exercises -

Heavy Holds are a great way to start a workout to "prime" the nervous systemHolding a heavy weight will not only have you creating more activation to get "tight", but it will also make you appreciate the intracacies of technique, especially on the takeout!We perform heavy holds with our athletes on the last 8 weeks or so of a training cycleA good starting point if you haven't implemented these on a weekly basis is to start out at your max for a 10 second holdEach week men progress 15 lbs, women progress 10 lbsIt's not uncommon for a 400 lb...

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Bench Press Technique, Bench Shirt -

This article is all about shirted benching! How to get the most out of your bench press shirt to add pounds to your lift!

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Bench Press Technique, Exercises -

Each grip has it's own unique pros and cons! Which is right for you?A wider grip is going to drastically reduce the distance of the bar traveled, and will require a larger degree of chest and shoulder strengthHowever, you will need to create a lot of shoulder stability since you are unable to draw from the lats as muchWith a close grip, you can heavily load the lats and take advantage of a greater eccentric loading to create more pop off the chest!You need stronger triceps and a strong back to bench big close grip!The downside is you need a...

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