Bench Blog RSS

Bench Press Cues, Bench Press Technique, Bench Shirt, Set Up Phase -

The reason I love shirted benching so much is the technical practice that comes along with it! Unlike raw benching, there's a lot more factors thrown into the mix that will determine your success. The strongest person will not always be the best lifterOne of the big questions I am asked is what to do when setting up in a shirt. Many cannot get in as great a position with the shirt on. A couple things I have found to make a big impact on my set up have been pulling the belt earlier and crawling my shoulders back down into...

Read more

Bench Press Technique -

I do not coach a heaving style of lifting to any of my athletes. Everything is control, tension, explosion. While some may get away with this style, I believe they are the underlying exceptionAside from the obvious control issues that it may cause, and lack of strength at chest level, there is another issue that it spurs up.Lifters who heave rely on momentum to get the bar moving. This means that their body needs to lift to generate that rise into the bar. Unfortunately this lends itself to the hips lifting if the feet aren't tucked back into a certain...

Read more

Bench Press Cues, Bench Press Technique, Exercises -

False grip benching isn't all inherently bad. It can actually be very helpful and many like to bench this way for good reason. It's like a cheat code to better benching, but if you play the game well, you will get more out of wrapping your thumbs.What It Helps With The biggest here is learning to bench with your lats. When you take away the activation you can get with your arms, creating a platform to bench on with your lats and controlling the weight there becomes a lot easier. Its hard to engage with your lats well with a regular...

Read more

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...

Read more

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...

Read more