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💥 Beginner Bench 💥
Powerlifting is a great sport that lets you prioritize training for maximum strength. The bench press is also a household name but a powerlifting style bench press is way different than your standard press. We want to shorten the range of motion, prevent injury and turn the bench press into a full body movement. These next 3 tips will take you from a standard gym goer to a budding bench presser!
💥 Self Handoff💥
We can’t always train in an ideal situation. Sometimes that means you’re going to be benching alone without a handoff person to help you takeout the weight.
The takeout phase is where all of effort you put in to your setup can all be wasted. You want to maintain the pinch and tuck of the upper back and scapula while also keeping the hip tension you created setting up.
💥 Board Press Mistakes 💥
Board pressing can be a valuable exercise to work partial ranges of the bench press and to be able to effectively train in a shirt without trying to touch every session. It's also a great tool to overload the movement and have an athlete work with heavier weight.
💥 Takeout Tips💥
A great bench press setup can get absolutely ruined by a poor bench takeout. Two of the most common mistakes are setting up too far from the hooks and not maintaining the proper pinch and tuck.
💥 Back Cramps?💥
Getting into a proper bench setup position is not comfortable. When you’re trying to maximize your position and perform at your best it’s almost inevitable that you’ll run into back cramps. If you’re finding that your back cramping is becoming a chronic issue you may need to change up your warmup.