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Bench Press Technique, Bench Shirt -

This article is all about shirted benching! How to get the most out of your bench press shirt to add pounds to your lift!

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Bench Press Technique, Exercises -

Each grip has it's own unique pros and cons! Which is right for you?A wider grip is going to drastically reduce the distance of the bar traveled, and will require a larger degree of chest and shoulder strengthHowever, you will need to create a lot of shoulder stability since you are unable to draw from the lats as muchWith a close grip, you can heavily load the lats and take advantage of a greater eccentric loading to create more pop off the chest!You need stronger triceps and a strong back to bench big close grip!The downside is you need a...

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Exercises -

The Iso Bench Press is an awesome way to overload and blast through sticking points!Training isometrically allows you to work at max effort in a very specific range of motion and recover quickly from itUsually you set this up in a rack where you can press the empty bar into the pins as hard as possible for 6 seconds. Set the pins at the height of your sticking pointFor some this may be right on their chest, and for others this might be more around mid rangeI have our athletes kick off their bench training with this movement or bench holds...

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Bench Drills, Exercises, Mobility/Soft Tissue -

These 5 drills for the shoulders will be a valuable warm up activation routine! This will work great for those with shoulder trouble and also great for those just looking to improve their performance!All these can be performed with sets of 10 and I would perform the full routine twice. Keep in mind that it shouldn't be fatiguing, but rather energizing. Using the right bands is critical!Perform the following routine twice, 10 reps each! Supinated Band Pull ApartsFace PullsY RaisesExternal RotationsScap Rows Give this a try and let me know what you think!Take the additional stress out of your training...

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When I hear create leverage, I think about using anything we can to get into the most optimal pressing position possible. I also think about how to make the movement more efficientOne of those things is how the weight gets loadedWe want the bench itself to do the work for us. We don't want to be left trying to hold the weight up ourselves. Let the bench do it!We become the wedge in between. Our arms are like shelves for the weight, and that force is being distributed into the padIn order to do this you must lock your arms...

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