Bench Press Technique RSS

These are common mistakes I see often! Make sure they don't happen to you! First would be lifting the bar out with your shoulders. I see lifters get into such great set ups only to see it fall to the wayside because of a poor takeout. What I tell lifters is if that bar doesn't sink lower after that initial lockout, then you haven't got it down yet! Learning how to... A. take the bar out with the lats B. how to set the bar into the lats is huge!!!Touch and Go benching, go figure! Not only do I discourage...

We have to look at the big components that go into training successfully to really dissect where you might be going wrong or could look to make improvements.Technique You may be stuck doing the same thing over and over and hoping to see different results. If you've had the same technical issue, it's time to find ways to change it, not just put it on the back burner. That may require you taking a step back in how much you can lift to make the necessary adjustmentsEither that or you know what you need to do, you're just not sure...

  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...

  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...

    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!...