Set Up Phase RSS

Bench Press Cues, Bench Press Technique, Set Up Phase -

Setting up for the bench press is unique for each individual. I'll coach it a certain way but in the end there are a lot of ways to effectively get into positionLike anything, there are principles that remain the same across all good set upsThese are 4 of them I'd like to share with you1️⃣ Shoulders set in a good position! This means squeezing your shoulder blades together, and dragging them down towards your lower back! The good ole pinch and tuck2️⃣ Weight on your traps! Your body weight should be entirely pushed towards your traps. In fact, no part...

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Bench Press Technique, Set Up Phase -

If you're experiencing lower back pain when you're setting up to bench or when you're actually benching, it might have something to do with how well you're controlling your glutes!Often times I see lifters jam themselves up with an aggressive set up because they aren't actually squeezing their hips at allSince your glutes help stabilize the lower back, this is a muscle group that can really help alleviate a lot of those issues if activated properlyMake sure your glutes are properly activated here by not only driving your knees out, but by actually squeezing your hips as wellRemember though, we...

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Bench Press Cues, Set Up Phase -

How you place your hips down to the pad can make or break your set up. Want a bigger arch? This is a huge key right here!When you're bridged up, setting weight onto your traps, you can either do one of 2 things...Simply place the hips down without much thought or effort. Often times contributing to a looser set up, less force transfer, and a drop in positioningOr you can purposefully and intently tuck your butt back as best you can. Using your legs to help tuck your hips under. Doing this will improve all the aforementioned things. You'll feel...

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Bench Press Cues, Bench Press Technique, Set Up Phase, Take Out Phase -

This cue is going to help you cut range of motion, strengthen your bench, and prevent shoulder injury!Think about driving your shoulders into the bench pad. Squishing the cushion of the pad as hard as possible!Just as demonstrated here, you'll feel your back get super tight and you will find a ton of new control and stability with the bar.Continue to try to squish the pad as hard as possible throughout your setThis is why I becomes more difficult to bench off a harder surface. In order to improve the cushion of a commercial gym bench, you can add yoga...

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Bench Press Technique, Set Up Phase -

I commonly see lifters do an excellent job at shoulder retraction, but it goes by the wayside after the first rep. Which is often why lifters feel like they lose back tightness and their shoulder pinch as they rep out.The issue isn't how you started, it's how you've been finishing! Most problems are a result of relaxing as you lock out the weight. Whether it's with leg drive, or shoulder retraction as seen here.This video illustrates how huge shoulder retraction can be towards shortening range of motion, but more importantly, how to maintain it as you rep out!If you have...

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