Bench Press Technique RSS

This article is all about shirted benching! How to get the most out of your bench press shirt to add pounds to your lift!

Each grip has it's own unique pros and cons! Which is right for you?A wider grip is going to drastically reduce the distance of the bar traveled, and will require a larger degree of chest and shoulder strengthHowever, you will need to create a lot of shoulder stability since you are unable to draw from the lats as muchWith a close grip, you can heavily load the lats and take advantage of a greater eccentric loading to create more pop off the chest!You need stronger triceps and a strong back to bench big close grip!The downside is you need a...

YOUTUBE REVIEW I love Domingo's set up approach here and a lot of what he is doing with his press!One thing I wanted to comment on is if you tend to lift your head, I encourage keeping it pinned to the bench behind youI coach this to our lifters because typically what follows the head being lifted is a drop in positioning and a loss of upper back tightnessThis is often associated with a strong launch off the chest but a stall in the mid rangeI encourage our athletes to drive all their weight back up into the traps! Maintain...

This is an awesome exercise to build strength off the chest! Eliminating the eccentric portion of the lift takes away any additional benefit of the stretch shortening cycleIt's also a highly underrated movement to build technique on the bench press. You gain an appreciation for proper positioning and tightness under the bar very quickly!To perform, set rack pins to chest height. Try to get into your best set up under the bar. I typically set up, then roll the bar into position afterMake sure you're using leg drive and keeping a tight back under the bar. You want that bar...

How you get the bar from point A to point B is a very detailed step in the bench press! Especially as you work up in weight. A common mistake is simply pressing upwards to get the bar off the rackThe key component here is that we don't allow our shoulders to come out of position. This easily happens from unracking without a hand off or chasing the bar with a handoffThink of the unrack as a tricep extension out of the rack. The important element being that you're tight to the bar while it's still in the rack. This...