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Exercises -

 Pull ups are a great back builder! We usually learn them at an early age but unless we keep performing them as we gain size and strength, they become harder and harder to perform. Or perhaps you've never tried pull ups Using a band for assistance is your ticket to performing perfect pull ups and doing more of them!Either place your knee or your foot (for more assistance) in the band of your choice. The thicker the band, the more assistance it will give!A great strategy is to start your pull ups with a heavy band. Perform a certain number...

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Bench Press Cues, Bench Press Technique -

    This bench cue is a great way to connect with and tension the lats early. There is a significant difference in the activation an athlete feels if you cue them to row the bar in vs simply lowering.When you lower the bar normally you tend to put tension on the chest and shoulders, never really loading the lats properly. When you think about rowing the bar down you set that tension in the lats where you want it!It's all in how you initiate the bench descent. The difference is even more pronounced for shirted benchers!Try it for yourself!...

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  These bicep exercises are rarely seen as a mainstay in many programs, but they offer unique benefits that standard dumbbell curls don't! These exercises here will contribute big time towards bigger armsHammer Curls I love hammers because you can get heavy! Hammers don't strictly isolate the biceps, but also include the forearms to a large degree. This allows you to recruit more muscle, move more weight, yield more overload. These also train the brachioradialis which will help create the appearance of bigger thicker arms. For those with a bicep gap, these will help fill that out.Reverse Curls A long...

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Mobility/Soft Tissue, Set Up Phase, Top 3 -

  The following drills are 3 of my favorite exercises to perform to get into a better set up on the bench press and increase arch, decrease range of motion!Starts with some T Spine mobility, and I like a simple extension rotation drill. The key here is to focus on movement strictly at the upper back. If you're swinging your body all around you're completely missing the ball. When we set up to bench we want that arch to occur primarily at the T Spine. This drill will help unlock some additional ROM and it all matters!The frog stretch is...

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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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