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How much can I add in a bench shirt??This is a question that I am asked quite often and like anything it depends on a lot of factors. On a very low end, 80 lbs, and on a very advanced scale, as much as 400+ lbs potentially!Personally I get about 300-350 lbs out of my bench shirt There is a lot that factors into that and I wanted to touch on the big ones1. Anatomy Anatomy is probably the biggest component. Those with shorter arms, big chests for example are going to gain a lot. As soon as you get...

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Bench Press Cues, Bench Press Technique, Leg Drive -

This video is a full tutorial on getting the most out of your leg drive! If you want to add more strength to your bench, have issues with your butt popping off the pad, or experience low back pain / shoulder pain, this is going to help you!First order of business is foot positioning. Now this is different for everyone. I prefer to teach feet flat because it's legal in all federations and I believe it offers additional benefitsI get my lifters to adopt a nice wide stable base, as well as a position they feel they can really get...

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Exercises -

Since I've been training for raw benching lately, I've been getting creative to build that strength from the chest back up! Came up with this variation of a dead press that will smoke you! It is a dead press (low pin press) immediately into a pause hold. Talk about time under tension and having to create tightness! This is definitely a humbling exercise, especially as secondary work after your main volumeSet up in a rack with the bar set on the safety pins at chest height. Make sure you can still establish a good set up underneath and get your...

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Exercises -

The quick answer to this is yes... but it's a bigger yes for some more than othersPush ups are a closed chain movement, meaning it's easier to create stability with them then it is on the bench press. This makes it an awesome exercise for someone starting out. Learning how to root into the floor and the basics of creating stability. This will transfer to their bench big time!As you become more advance, I'd say push ups start to transfer less and less. They just won't provide a strong enough overload stimulus to keep you going. If you're a 500...

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Retract & Lock is an awesome cue to use during the takeout of the bench press in order to transfer stability of the load into your back!During the takeout we often lose a bit of the position we gained during the set up. It is very easy for our shoulders to come untucked at this time, which ends up putting the entire weight into our shoulders, disconnected from our back. Not a place we want to be! I encourage lifters to hold the bar for a bit and just cue yourself to retract and lock. If you do it properly...

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