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Bench Press Technique, Exercises -

  Some obvious pros to Close Grip Benching is that is is probably the most effective way to train and build the triceps as it relates to benching. It's a bench specific movement that highly emphasizes the triceps.Another pro is that it increases the range of motion. The larger the range of motion you can strengthen, the more effective you'll be when you go back to a full competition set up and grip.It can also spare your pecs and shoulders. By placing more emphasis on the triceps and lats, you can work around old pec or shoulder injuriesCons are almost...

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

  These common bench faults can be detrimental to your success. If you're frustrated with lack of progress on the bench, this might be where you're going wrong.Touching too high is one I see quite often! When you touch too high you usually see elbows flared out too much and the athlete will feel more of a stretch in their chest / shoulders. You want to aim for a lower sternum touch point to really load the lats and get more activity from the triceps. Think of a position you might row something heavyButt coming off the bench is one...

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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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