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Bench Drills, Bench Press Technique, Top 3 -

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...

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Bench Drills, Bench Press Technique, Exercises -

  The earthquake bar is an immensely beneficial tool for any lifter! However, once you have one, how can you progress your training with itI recommend starting off with low weight high reps. Don't worry about pausing here, just get into a groove and get a feel for instability training. You'll probably learn a few tricks on how to keep your back tight yourselfThe next progression would be to add pauses! This will be a challenging test. Once you add in pauses you will feel the demands for stability increase. I recommend pausing top and bottom of the range of...

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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 Technique -

There's no doubt that the bench press in any form is atop the list of any chest and upper body builder. However I think many looking strictly for size could benefit from prioritizing strength.Back when I dabbled in other forms of training before strict powerlifting, the time I grew the best was when I prioritized getting stronger in the bench. Not just trying to pump up the chest and feel the muscles workingIf you expect your body to keep up with the demands that's placed on it, it will have to accommodate by growing!Not only is there a benefit in...

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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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