Set Up Phase RSS

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

The reason I love shirted benching so much is the technical practice that comes along with it! Unlike raw benching, there's a lot more factors thrown into the mix that will determine your success. The strongest person will not always be the best lifterOne of the big questions I am asked is what to do when setting up in a shirt. Many cannot get in as great a position with the shirt on. A couple things I have found to make a big impact on my set up have been pulling the belt earlier and crawling my shoulders back down into...

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

  These common bench faults can be detrimental to your success. If you're frustrated with lack of progress on the bench, this might be where you're going wrong.Touching too high is one I see quite often! When you touch too high you usually see elbows flared out too much and the athlete will feel more of a stretch in their chest / shoulders. You want to aim for a lower sternum touch point to really load the lats and get more activity from the triceps. Think of a position you might row something heavyButt coming off the bench is one...

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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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