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Bench Press Cues, Bench Press Technique, Take Out Phase -

The take out (unrack) can be one of the most critical portions of the bench press. It doesn't matter how well you set up to bench, if you have a bad unrack, everything goes to waste.What's probably the biggest portion of this? Locking down the shoulder blades!We always hear drag it out with the lats but you can very well do that incorrectly. If I drag that bar out and don't move at shoulder level, I'm setting myself up for a very bad time!Instead, think about dragging that bar out with your shoulder blades. Yiu should see movement at the...

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Exercises, Top 3 -

When it comes to having a big bench, a big back is a must. The back is a crucial element to the bench, particularly the upper back. The ability to lock down and maintain that scapular retraction under heavy loadThese are some of my favorite upper back builders that you should consider adding into your routinePull Ups You have to be able to control your own body! Nothing more impressive than a huge guy that can still bang out a ton of reps on pull upsMeadow Row This is a row variation where you flare your elbow out wide to...

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Bench Press Technique, Leg Drive -

I want to challenge you to squat your bench press! Not in terms of weight lifted, but rather in technique.  Many might have heard to leg extension through the floor. That is a fantastic way to create leg drive.However I feel there is a way even more optimal, that allows you way more stability and much more drive from the hips.If you have trouble keeping your butt down, I encourage this as well!Try placing your feet out into a slightly wider position and turn the toes out slightly.One you're rooted here, make sure to drive the knees out to activate the...

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Bench Press Cues, Bench Press Technique -

Hearing things in new ways is what makes certain technical aspects click! This is a new one for you guys that I've been thinking about"Pull your triceps through your lats"Thinking about the descent in this manner naturally brings more awareness to your back tightnessPretend there is a coil on your lat and you're trying to drive your tricep down on it, doing so will give you a huge rebound off the chest You'll start to load your back more than you load your chest and shoulders and that is powerfulHope this one helps you out! Please comment back with your...

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Bench Drills, Bench Press Technique -

(Add 30 lbs to your bench in 20 days! See link below!) This is a topic I've been huge on lately and something you need to try!This drill will help you maintain back tightness!What often happens is lifters can get into this awesome set up and execute a great take out, but the work doesn't stop there!The upper back plays such a huge role in bench press success. Many lifters press through the bar without maintaining that tightnessThey shift immediately into pressing with their chest shoulders and worse yet, the load shifts to being stabilized by their shoulders instead of...

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