Exercises RSS

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, 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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Exercises -

The Iso Bench Press is an awesome way to overload and blast through sticking points!Training isometrically allows you to work at max effort in a very specific range of motion and recover quickly from itUsually you set this up in a rack where you can press the empty bar into the pins as hard as possible for 6 seconds. Set the pins at the height of your sticking pointFor some this may be right on their chest, and for others this might be more around mid rangeI have our athletes kick off their bench training with this movement or bench holds...

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Bench Drills, Exercises, Mobility/Soft Tissue -

These 5 drills for the shoulders will be a valuable warm up activation routine! This will work great for those with shoulder trouble and also great for those just looking to improve their performance!All these can be performed with sets of 10 and I would perform the full routine twice. Keep in mind that it shouldn't be fatiguing, but rather energizing. Using the right bands is critical!Perform the following routine twice, 10 reps each! Supinated Band Pull ApartsFace PullsY RaisesExternal RotationsScap Rows Give this a try and let me know what you think!Take the additional stress out of your training...

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Exercises -

This movement is an awesome way to build back strength that will transfer to your bench!I'm a big fan of isometric holds as a meet nears. You're working the back specifically how it's used in the bench, which is holding a position for timeWith these you are working at max effort for 10 second holds!Connect with the bottom of the bench in a seal row position, and continue to pull as hard as possible through the bottom of the benchYou'll get out of this the effort you put into it!Take the additional stress out of your training and focus on...

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