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 The JM Press is an awesome movement to build your triceps in a pretty bench specific manner. Many lifters love this exercise for gaining strength in the bench The JM press is essentially a mix between a close grip bench and a skullcrusher. The bar is staying in a fixed groove while your elbows slide down.A good weight for this movement is something lighter than you close grip bench, but heavier than you do skullcrushers with. Can be a great alternative to those who have elbow discomfort from skullcrushers. You have a good amount of control over how you perform...

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Bench Press Technique, How To, Programming -

315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. It's many lifters biggest bench milestone markerTo achieve 315, a template program will work, BUT modifications need to be made. You might not need an entirely individualized program but you do need to make unique changes for you in particular to reach this goal fasterAs the case with 225, accessory work alone won't get the job done. GPP work is awesome but you need to bench press specifically. Variations of the movement need to...

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Bench Press Technique, How To -

If you apply the techniques I teach you, you know that benching at a commercial gym can be a nightmare. Luckily I have some tips for you guysMost of you know about yoga mats and bands. Both are viable options for bench traction. The problem at a commercial gym is the pads offer no traction. This is a big issue when trying to get into a good position and use leg drive. Using these cheap options will give you the traction needed on your back and keep you pressing safelyFOOTWEAR. Just wear anything that will give you maximal traction. Having...

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Bench Press Cues, Bench Press Technique -

If you're going into your first meet, you MUST know these and train them to become second nature. Within the first 2 years of your career you're going to miss your fair share of commands. It can happen at anytime but especially during the beginning, it's going to happen. The sooner you can train them to be instinctual, the better off you'll beFirst is the Bench or START command. When you take the bar out make sure you wait for this command! A way to prepare for this cue is to get used to a longer settling period with the...

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Exercises -

Band pull aparts are an awesome exercise to target the upper back and rear delts. Most lifters and especially benchers in general can benefit from additional work here to balance out the over development of the chest and shoulders. Having the strength to keep your shoulders in a good position throughout the day is essential for longevity.Band pull aparts can also be done lying on a bench to simulate the technique used when benching. You may have heard us use the cue "spread the bar" before. This is essentially what you're doing with the bands. Training this motion will help...

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