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Bench Press Technique, How To -

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...

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Bench Press Technique, Bench Shirt, How To -

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...

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How To, Programming -

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...

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Bench Press Technique, How To, Programming -

315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. It's many lifters biggest bench milestone markerTo achieve 315, a template program will work, BUT modifications need to be made. You might not need an entirely individualized program but you do need to make unique changes for you in particular to reach this goal fasterAs the case with 225, accessory work alone won't get the job done. GPP work is awesome but you need to bench press specifically. Variations of the movement need to...

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Bench Press Technique, How To -

If you apply the techniques I teach you, you know that benching at a commercial gym can be a nightmare. Luckily I have some tips for you guysMost of you know about yoga mats and bands. Both are viable options for bench traction. The problem at a commercial gym is the pads offer no traction. This is a big issue when trying to get into a good position and use leg drive. Using these cheap options will give you the traction needed on your back and keep you pressing safelyFOOTWEAR. Just wear anything that will give you maximal traction. Having...

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