Bench Press Technique RSS

315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. It's many lifters biggest bench milestone markerTo achieve 315, a template program will work, BUT modifications need to be made. You might not need an entirely individualized program but you do need to make unique changes for you in particular to reach this goal fasterAs the case with 225, accessory work alone won't get the job done. GPP work is awesome but you need to bench press specifically. Variations of the movement need to...

If you apply the techniques I teach you, you know that benching at a commercial gym can be a nightmare. Luckily I have some tips for you guysMost of you know about yoga mats and bands. Both are viable options for bench traction. The problem at a commercial gym is the pads offer no traction. This is a big issue when trying to get into a good position and use leg drive. Using these cheap options will give you the traction needed on your back and keep you pressing safelyFOOTWEAR. Just wear anything that will give you maximal traction. Having...

If you're going into your first meet, you MUST know these and train them to become second nature. Within the first 2 years of your career you're going to miss your fair share of commands. It can happen at anytime but especially during the beginning, it's going to happen. The sooner you can train them to be instinctual, the better off you'll beFirst is the Bench or START command. When you take the bar out make sure you wait for this command! A way to prepare for this cue is to get used to a longer settling period with the...

We use speed work to raise our levels of force production. How fast we can recruit ALL muscle fibers to aid us in producing max effort force. We do this with lighter weights and accommodating resistance (bands/chains)If you search speed work, you might see it performed one of many ways! Videos of old Westside Barbell training sessions show speed work being done as quickly as possible. Descent and press. I don't coach it this way not because it's not effective in some capacity, just because I prefer to focus in on technique with my my athletes and moving faster than...

Are you typically benching alone without the help of a spotter? This situation is not ideal but I'm going to show you how to make the best of it!Safety first! Raise the safety arms on your bench or rack if you have one. Not worth risking it. If your in a commercial gym, make sure someone is around if you're going very heavyUse the cueing sequence Bridge, Spread, Drag, Settle. I wish that spelt something cool but it's only BSDS. In order to compensate for not having a hand off, you'll want to bridge up from the floor to put...