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Exercises -

The Floor Press is a staple for secondary work in my equipped programming. Between the floor press, board press and pin press, those movements I cycle through with variations on the regularI sometimes even program this for my raw lifters as well, but only when it makes sense to. If they need to bring up their tricep strength and end range strength we may use the floor press.Now there's no inherently "wrong" way to do these. There's no penalty for doing these standard grip or even wide grip, but because it is a partial range move and the goal is...

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Bench Press Cues, Bench Press Technique, Take Out Phase -

You may have heard someone tell you to take the bar out more aggressively before. What does that really mean though? How I perceive an aggressive take out is in two ways. Applying early tension to the bar in a big way, and making a spotter's job very easyWhen you're setting your hands to the bar, get aggressive with it! Crush it, bend it, rip it! I know someone is getting tight to the bar vs just placing their hands when I either see them shaking slightly or the bar vibrating.You should be pulling out on the bar aggressively enough...

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Bench Press Cues, Bench Press Technique -

Where is the actual entry point of force into the bar when we think of the bench press? That would be through the wrist joint!So if we have a poor hand placement, wrist position, or grip to the bar, it negates a lot of positive things we might be doing across the entire body. At the end of the day, we need to be able to punch as much force into the bar as possible!For this, I like to think if the cue, "punch through the palms". I like to bring up the example of an open palm strike. Where...

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Bench Press Cues, Bench Press Technique -

When it comes to benching, unlike the squat and deadlift, I believe bracing is a more key element than how you actually breathe. The axial loading changes the demands on the squat and deadlift. If you don't control your breathing and bracing abilities 100% to create the most intra-abdominal force you can, you're not going to be very successful. I t's a bit different with the bench...Bracing is the key element and that is a separate thing from how you breathe. Bracing is using your core musculature to tighten up your midsection. Think how you would approach an incoming punch...

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Bench Shirt -

Popping sounds coming from your bench shirt isn't necessarily a bad thing. The sound you hear is actually just micro tears in the fibers of the shirt!For a shirt that is still brand new and is undergoing a break in process, this is completely normal, and expected. I still get a few of these time to time in my age old shirt.This doesn't mean your shirt is about to blow up on you, it doesn't mean your safety is at risk, it won't even ruin the integrity of your shirt. In most cases the performance will remain completely in tact!I've...

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