Set Up Phase RSS

These are some of my favorite drills to help develop your bench arch and the functionality of your upper back! The key thing here is really attacking your T Spine region. This is typically what is locked up and where we want to stress our extension And as I always say, the best stretch for the bench is on the bench! Therefore a good portion of this video is used to talk through some key things while you set up on the bench! Enjoy and hopefully this helps! 🔥 We are always looking to add highly motivated athletes to our team!...

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...

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...

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...

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...