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Bench Press Technique -

  This is one of those things that as a coach, drives me nuts to see. When a lifter resets their tightness after each rep. Don't get me wrong! It's a beautiful concept that would serve many well, especially starting outHowever as you advance your technique, this needs to stop. To create that type of movement you actually have to loosen yourself up and pull yourself out of a good position as I demonstrate. Not only will this make the weight feel heavier more quickly each set, but your positioning will slowly flatten out over the setInstead, practice locking your...

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  The take out process is highly overlooked when it comes to bench press technique. One of the most difficult aspects is keeping the shoulders planted into the bench and relying on the hand off person to get you out into positionThis fault happens most easily when the hand off pulls you up too much and out of position. When this happens you cannot chase after the bar. You cant chase after the bar even when it's a good handoff or it will pull your shoulders outYou need to be patience, dig those shoulders in deep, keep those arms short...

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Bench Press Technique -

Proper bottom position is something I look for right away in a lifter. Understanding where to place your hands and where to touch the bar is very important to get down earlyWhat does an ideal bottom position look like? Elbows about 45 degrees out from the body, and wrists stacked over the elbows. If you follow this guidelines, where to place hands and where to touch the bar take care of themselvesWhy is this important? This will ensure the best force transfer into the bar. The bar isnt being dumped out in front of you, it's not handcuffing you up...

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Bench Press Technique, Leg Drive, Live Coaching -

This is an example of how I like to assess leg drive. I will put my arms behind an athlete and tell them to push hard into my arms. If I dont feel any force, they are typically bridging off the floor and arent pushing back. If I can feel force, then you know they are executing leg drive wellI teach my lifters to push horizontal back on the bench because you will get a great force transfer into the bar that way since that's where we are pressing the bar, plus you will have great hip control🌐 Haven't seen...

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Bench Press Cues, Live Coaching, Set Up Phase -

  Master the basics! The first step I teach in the bench press is simply achieving a good pinch and tuck position with the shoulders. You cant build from there if you dont even have the basics down Become a master of the most simple step. I'm always surprised how many lifters breeze by this and fail to pass step 1!Where I find lifters struggle the most is when they pinch their shoulder blades together they want to shrug. The tuck is the opposite action of a shrug! You should look to lengthen your neck and pack the shoulders towards...

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