Bench Press Technique RSS

  The earthquake bar is an immensely beneficial tool for any lifter! However, once you have one, how can you progress your training with itI recommend starting off with low weight high reps. Don't worry about pausing here, just get into a groove and get a feel for instability training. You'll probably learn a few tricks on how to keep your back tight yourselfThe next progression would be to add pauses! This will be a challenging test. Once you add in pauses you will feel the demands for stability increase. I recommend pausing top and bottom of the range of...

There's no doubt that the bench press in any form is atop the list of any chest and upper body builder. However I think many looking strictly for size could benefit from prioritizing strength.Back when I dabbled in other forms of training before strict powerlifting, the time I grew the best was when I prioritized getting stronger in the bench. Not just trying to pump up the chest and feel the muscles workingIf you expect your body to keep up with the demands that's placed on it, it will have to accommodate by growing!Not only is there a benefit in...

This cue is going to help you cut range of motion, strengthen your bench, and prevent shoulder injury!Think about driving your shoulders into the bench pad. Squishing the cushion of the pad as hard as possible!Just as demonstrated here, you'll feel your back get super tight and you will find a ton of new control and stability with the bar.Continue to try to squish the pad as hard as possible throughout your setThis is why I becomes more difficult to bench off a harder surface. In order to improve the cushion of a commercial gym bench, you can add yoga...

How do you create a big pop off the chest? Hint: It's not by throwing your body at the bar with your leg drive!They key to getting pop off the chest is actually loading the back on the way down. Using your back like a spring and loading the weight onto it!In order to do and feel that you need to lock your upper back in. You need to pull your shoulder blades into your hips and maintain them like so.Just by standing with a PVC you can experience the difference it makes!I first demonstrate how easy it is to...

The take out (unrack) can be one of the most critical portions of the bench press. It doesn't matter how well you set up to bench, if you have a bad unrack, everything goes to waste.What's probably the biggest portion of this? Locking down the shoulder blades!We always hear drag it out with the lats but you can very well do that incorrectly. If I drag that bar out and don't move at shoulder level, I'm setting myself up for a very bad time!Instead, think about dragging that bar out with your shoulder blades. Yiu should see movement at the...