Bench Press Technique RSS

These are some of my favorite drills to help develop your bench arch and the functionality of your upper back! The key thing here is really attacking your T Spine region. This is typically what is locked up and where we want to stress our extension And as I always say, the best stretch for the bench is on the bench! Therefore a good portion of this video is used to talk through some key things while you set up on the bench! Enjoy and hopefully this helps! 🔥 We are always looking to add highly motivated athletes to our team!...

These are some of the biggest mistakes I see in raw bench training!   Too Much Touch N' Go A touch n' go bench is a completely different movement from comp paused benching if you want to break it down.   The only touch n' go I have our athletes do is on early cycle speed work if that's programmed. All their training I ask for a solid comp pause and we do a lot of extended 3-5 sec pauses.   Overtucking The Elbows This is a differentiation from shirted benching. Raw lifters want to remain in a mechanically stacked...

If I ever see anyone's feet moving or shifting while benching, it's a HUGE red flag   That's telling me that there is a disconnect with the tightness and drive they're creating!   If you're creating tension and pushing horizontally across the bench pad, there is no way you'd have the ability to move your foot or your entire position would collapse.   If you have the ability to move your foot, you're likely not creating near enough push with your legs, or your hips are putting weight on the pad   An important thing to note is that your...

Where the majority of lifters run into trouble is off the chest. A lot happens here that changes the course of your liftA few common faults are losing tightness at the very bottom and dump touching the bar, or trying to poorly and improperly time leg driveTightness at chest level is everything. If you sacrifice your positioning or control then you're likely going to make a costly error!If that bar path isn't spot on then you're going to run into issue or miss entirelyWhat I recommend is for lifters to practice pausing ALL bench pressing in their training. This is something...

Heavy Holds are a great way to start a workout to "prime" the nervous systemHolding a heavy weight will not only have you creating more activation to get "tight", but it will also make you appreciate the intracacies of technique, especially on the takeout!We perform heavy holds with our athletes on the last 8 weeks or so of a training cycleA good starting point if you haven't implemented these on a weekly basis is to start out at your max for a 10 second holdEach week men progress 15 lbs, women progress 10 lbsIt's not uncommon for a 400 lb...