Bench Press Technique RSS

The best way to cut range of motion on the bench isnt by stuffing a foam roller under your lower back while you press. Focus more on increasing extension specifically at the T Spine. These two drills I love for learning how to move your shoulder blades properly while benchingIf you can learn how to properly pack your shoulder blades down and catch yourself from getting into a shrugged position, you will see a tremendous difference in your bench!One is a banded pulldown. With this drill you can focus on shoulder depression first, then finish with a pulldown. I treat...

A lot of detail commonly goes into obtaining position, but often times we overlook the details on maintaining that position. One of the biggest obstacles we face in terms of flattening out in our set up is when we place our feet downThis tip specifically applies to those who choose to bridge off the bench. This is the most common way I'll teach the set up because of the great benefits you get from it. If someone has a hard time with this, or their limb lengths don't work well for it, you can simply bridge off the floor with...

Foot position on the bench can be a highly individual thing. Everyone has a different structure and might feel better in a different spot. There are some important aspects to consider however regardless where you choose to place your feetNo matter where you end up, you need to drive the knees outward to get tension on the hips. A strong push through jello hips doesnt do anything. You'll also move around the bench like jello!You want to feel like you can get a strong push back. If you're trying to mimic a style but don't feel like you can push...

  This is one of those things that as a coach, drives me nuts to see. When a lifter resets their tightness after each rep. Don't get me wrong! It's a beautiful concept that would serve many well, especially starting outHowever as you advance your technique, this needs to stop. To create that type of movement you actually have to loosen yourself up and pull yourself out of a good position as I demonstrate. Not only will this make the weight feel heavier more quickly each set, but your positioning will slowly flatten out over the setInstead, practice locking your...

Proper bottom position is something I look for right away in a lifter. Understanding where to place your hands and where to touch the bar is very important to get down earlyWhat does an ideal bottom position look like? Elbows about 45 degrees out from the body, and wrists stacked over the elbows. If you follow this guidelines, where to place hands and where to touch the bar take care of themselvesWhy is this important? This will ensure the best force transfer into the bar. The bar isnt being dumped out in front of you, it's not handcuffing you up...