Bench Press Technique RSS

Where is the actual entry point of force into the bar when we think of the bench press? That would be through the wrist joint!So if we have a poor hand placement, wrist position, or grip to the bar, it negates a lot of positive things we might be doing across the entire body. At the end of the day, we need to be able to punch as much force into the bar as possible!For this, I like to think if the cue, "punch through the palms". I like to bring up the example of an open palm strike. Where...

When it comes to benching, unlike the squat and deadlift, I believe bracing is a more key element than how you actually breathe. The axial loading changes the demands on the squat and deadlift. If you don't control your breathing and bracing abilities 100% to create the most intra-abdominal force you can, you're not going to be very successful. I t's a bit different with the bench...Bracing is the key element and that is a separate thing from how you breathe. Bracing is using your core musculature to tighten up your midsection. Think how you would approach an incoming punch...

Maintaining Back Tightness If you struggle mid range or near lockout on the bench, it might be a result of you losing back tightness during the pressMost lifters can keep their back tight for the decent of the bar. Most understand why that's important. To create a stable platform to load and control the weightHowever where most disconnect is on the press up. The hard part with back tightness is done, you controlled the weight up and are about to press through itJobs not done! Not even closeThat is when you need to maintain the back tightness more than ever....

This is a bench issue you may want to look into if you're lacking strength of the chest, or have an early elbow flare!If you lead and drop too early with the elbows in your descent, you'll end up touching too high as shown in the video above, and it will cause one of a few things to happen... Touching Too High You're elbows might actually be in a good position, but because you broke with them too early, the bar won't end up stacked over the top very well. This will result in your elbows flaring back early to...

This set up will teach you a few things... Bar Path This is particularly valuable for shirted benchers, but applies to raw lifters as well. With this band attachment, you need to throw the weight back or it will turn into a front raise real quick. It will get you away from pressing straight up and get you into the groove of pressing back Positioning Likewise, it will teach you the positioning required to press the bar back. For those who tend to dump touch the bar, this is an awesome drill for you! Your elbows will need to be...