Bench Blog RSS

Bench Press Technique, Set Up Phase -

A lot of detail commonly goes into obtaining position, but often times we overlook the details on maintaining that position. One of the biggest obstacles we face in terms of flattening out in our set up is when we place our feet downThis tip specifically applies to those who choose to bridge off the bench. This is the most common way I'll teach the set up because of the great benefits you get from it. If someone has a hard time with this, or their limb lengths don't work well for it, you can simply bridge off the floor with...

Read more

Set Up Phase -

The barbell can be your best friend when it comes to setting up on the bench. As you know we are trying to "arch" to our highest position in order to cut range of motion down, protect our shoulders, and engage with our backTypically when you begin placing your feet to the floor or positioning them, our arch begins to collapse. To help maintain your arch as you place your feet, you can simply place your hands on the barbell. Doing so will help keep your chest from collapsing down!The difference in the video may look slight but if you...

Read more

Bench Press Technique, Leg Drive -

Foot position on the bench can be a highly individual thing. Everyone has a different structure and might feel better in a different spot. There are some important aspects to consider however regardless where you choose to place your feetNo matter where you end up, you need to drive the knees outward to get tension on the hips. A strong push through jello hips doesnt do anything. You'll also move around the bench like jello!You want to feel like you can get a strong push back. If you're trying to mimic a style but don't feel like you can push...

Read more

Where I see a lot of new shirted lifters struggle, is with the unrack process. They dont have the patience yet to let someone else bring them into position and they try to lock out with the bar too soon.

Read more

Bench Shirt -

  For my equipped lifters out there! What types of adjustments can you make to tighten up your shirts?    This video covers that topic! First start with simply getting the shirt on correctly and setting it in place. We have a separate video on this. Most beginners may just want to start there for a while    Adjustments are for a more advanced bencher because it will make the weight a little harder to touch and potentially control. It takes a lot more skill to work in a very tight shirt    First thing I do with Elvis in...

Read more