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This is an awesome exercise to build strength off the chest! Eliminating the eccentric portion of the lift takes away any additional benefit of the stretch shortening cycleIt's also a highly underrated movement to build technique on the bench press. You gain an appreciation for proper positioning and tightness under the bar very quickly!To perform, set rack pins to chest height. Try to get into your best set up under the bar. I typically set up, then roll the bar into position afterMake sure you're using leg drive and keeping a tight back under the bar. You want that bar...

When I'm talking about creating shoulder stability, I'm referring to creating tightness with the bar. If you have tightness to the bar, then you are stableWhy's this important? Well, it will drastically decrease your likelihood of a shoulder injury, and it will immensely increase your force output. Bench more without injury!In this video I share the cueing I like to use to make this happen. From bending the bar, to spreading the bar, locking in the back, and the best way to practice these.These concepts will completely change the way you bench press We specialize in helping our lifters simplify...

Pausing your bench pressing is awesome! You're already one step ahead when it comes to the training effect off the chest. However, it's not enough...How do we continue to improve? The quality of our pauses need to improve. Pausing does you good but pausing with control and intention does you better!How do we do this? What is the control center of the bench press? The back!So we have to gain better back control by locking each joint down and tapping into our back. Wrists can be accounted for by squeezing the bar. Elbows can be accounted for by bending the...

An important concept to grasp for a bench shirt is to touch on more of a horizontal angle than vertically. This is probably the hardest transition for a raw lifter to get down as they want to keep their raw groove. Shirted benching is a much more dramatized angle and bar pathMost shirted lifters have the issue of touching weight because they lock up the shirt too soon and try to pull through the material. Let the shirt work for you not against you!First start by spreading elbows wide and keep a band pull apart type tension. Pull the bar...

I'm going to start this with a disclaimer. These milestone videos relate more to the average trainee. Everyone's path to these numbers are going to look a lot different but this is general progressive advice. This is a carry on of our how to bench 225 and 315 articlesI'd consider this an advanced level. There are some lifters who might never capture a 405 lb raw bench. The progressions you'll hear me talk about here are more advanced concepts.Some things to consider. At these higher levels, it's a great idea to have a coach. Programming has to become specific and...