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If you want to bench big, you need a big back! These 3 row variations will get the job done! 1️. Seal Rows - this is as bench specific as it gets. Since its chest supported, it also eliminates any cheating to help heave the weight up 2. Banded Barbell Row - really any barbell row variation is awesome but I think the bands add a different dimension to the lift that will create a fantastic training effect. 3️. T Bar Row - using a wide handle on this helps target the upper back and create bench specificity. Since the...

Hard to beat these Big 3 activation drills for the bench! If you have a hard time connecting with your back, perform these and you'll have a new appreciation!Spreaded Take Out This is a double whammy because it helps you secure that spread to keep your shoulders tight, while having to use your lats to drag the band out into benching position. Can't beat it! Lights you up!Reverse Band Bench Row You're simply suspending a bar in a rack via bands. It's a phenomenal exercises for teaching you how to initiate the bench as a row, build up your back...

When it comes to having a big bench, a big back is a must. The back is a crucial element to the bench, particularly the upper back. The ability to lock down and maintain that scapular retraction under heavy loadThese are some of my favorite upper back builders that you should consider adding into your routinePull Ups You have to be able to control your own body! Nothing more impressive than a huge guy that can still bang out a ton of reps on pull upsMeadow Row This is a row variation where you flare your elbow out wide to...

  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...

Training the upper back and rear delts is critical not only for injury prevention and keeping our shoulders healthy, but because they play a big role in successful benching! Your upper back is the platform upon which we load the weight when it travels out of the rack1. T Bar Meadow Row - I've been using this exercise more and more and love how it targets the area so well. You can do this very light and focus on ROM or you can get heavier with this move.2. Face Pulls - I love performing this move with either a tricep...