Set Up Phase RSS

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

  One of the very best cues I can give you for learning how to set up properly to bench press is to never let your hips hit the pad!I know, sounds ridiculous right? If your hips are up that's a big red light and a no lift! Correction, you want your hips to be in contact with the pad at all times, but you absolutely DO NOT want to bear weight through them!I demonstrate this to athletes by setting up at the foot of the bench. I dig my shoulders into the very bottom of the bench and show...

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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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