Set Up Phase RSS

Mobility/Soft Tissue, Set Up Phase, Top 3 -

  The following drills are 3 of my favorite exercises to perform to get into a better set up on the bench press and increase arch, decrease range of motion!Starts with some T Spine mobility, and I like a simple extension rotation drill. The key here is to focus on movement strictly at the upper back. If you're swinging your body all around you're completely missing the ball. When we set up to bench we want that arch to occur primarily at the T Spine. This drill will help unlock some additional ROM and it all matters!The frog stretch is...

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Bench Press Technique, Bench Shirt, Set Up Phase -

If you can freely place your hands into position without assistance, your shirt is loose. A tight bench shirt requires partner assistance to get your hands onto the rings of the bar.Not everyone can handle that type of shirt tightness because the technique, precision, and pain tolerance involved with that type of advanced lifting is very high. Once skill level is up to par, this video shows you how you'd have your partner assist you to the rings.You are able to grab the first ring yourself but then your partner needs to guide your hand into the other position. The...

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Bench Press Technique, Set Up Phase -

The important thing when determining where to position yourself under the bar, is efficiency. Not having to travel further than you have to. It may not feel like it makes the greatest difference when the weight is light but it does when its heavy! And for you shirted lifters, this is the difference in success or failure!While eyes under the bar is a good beginning training cue, it does not put each lifter in the best position. Everyone has a different build and will need to set up in a slightly different spot. Just make sure that spot is measurable...

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Bench Press Technique, Set Up Phase -

A lot of detail commonly goes into obtaining position, but often times we overlook the details on maintaining that position. One of the biggest obstacles we face in terms of flattening out in our set up is when we place our feet downThis tip specifically applies to those who choose to bridge off the bench. This is the most common way I'll teach the set up because of the great benefits you get from it. If someone has a hard time with this, or their limb lengths don't work well for it, you can simply bridge off the floor with...

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Set Up Phase -

The barbell can be your best friend when it comes to setting up on the bench. As you know we are trying to "arch" to our highest position in order to cut range of motion down, protect our shoulders, and engage with our backTypically when you begin placing your feet to the floor or positioning them, our arch begins to collapse. To help maintain your arch as you place your feet, you can simply place your hands on the barbell. Doing so will help keep your chest from collapsing down!The difference in the video may look slight but if you...

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