Bench Blog RSS

Workouts -

Learning how to incorporate your back into your bench pressing is the quickest way to see more gains, less injury, and continued success!This workout is designed to do just that!It starts off with a couple of strong drills I like to use with our athletes. Torque bar for time (1/2" PVC 10 sec hold). Bend and hold with your backThe ceiling drill marks off where you started with the weight so you learn to keep back tightness during the press instead of over pressing and losing the tightness.The core of the workout is a 5x5 at 70-80% of your 1RM....

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Exercises -

The overhead press is one of the most valuable movements towards getting your bench up! However there is typically a lot of technique missing here.Treat the OHP just how you treat the bench. There is really no difference except one you perform lying, the other you perform standing. In terms of activation, it remains the same Start from the ground up. Screw and spread your feet into the floor. Everything from your feet towards your hips should feel tight and you should feel rooted into the floor Brace your midsection like you would in any of the other lifts. Breathe...

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Bench Drills, Bench Press Technique -

This drill is awesome for teaching a lifter how to press with a good bar path and back tightness, in turn, keeping the shoulders safe and increasing strength!You may have heard the cue "press away from the bar", well nothing captures this cue quite like this drill. The vector of force is the difference maker!Unlike straight weight, bands, or pins where the force is applied straight down, with a partner you can have force applied on an angleThis allows you to feel a new sensation you otherwise might not have felt. Now if you're caught pressing straight up you will...

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Exercises, Programming -

Tempo bench press is something I like to program the first 1-6 weeks after a meet, or as a way to get a lifter to work on control. Since the most muscle breakdown occurs on that eccentric/downward phase, it's a great opportunity to build some muscleThe tempo I most often use with my athletes is 5:1:0. That is a 5 sec eccentric, 1 sec pause, and an explosive press upwards. I also accompany this with a long holdAgain, a great opportunity to break down muscle, increase time under tension, and work on controlNo matter what variation or what rep scheme,...

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Bench Press Technique, Leg Drive -

This is something that will help you if you're struggling with leg drive, stability, or keeping your hips down on the pad!I see many lifters take a feet close "leg extension" type approach to leg drive. While that's not wrong, or bad, I do think often times it leaves things to be desiredI teach this feet out, wide style of leg drive not as the end all be all, but simply as an alternative option which I think is a lot easier for the large majority to gain an appreciation for the details of leg driveOpening your stance is like...

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