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These are some of my favorite drills to help develop your bench arch and the functionality of your upper back! The key thing here is really attacking your T Spine region. This is typically what is locked up and where we want to stress our extension And as I always say, the best stretch for the bench is on the bench! Therefore a good portion of this video is used to talk through some key things while you set up on the bench! Enjoy and hopefully this helps! 🔥 We are always looking to add highly motivated athletes to our team!...

If you want to bench big, you need a big back! These 3 row variations will get the job done! 1️. Seal Rows - this is as bench specific as it gets. Since its chest supported, it also eliminates any cheating to help heave the weight up 2. Banded Barbell Row - really any barbell row variation is awesome but I think the bands add a different dimension to the lift that will create a fantastic training effect. 3️. T Bar Row - using a wide handle on this helps target the upper back and create bench specificity. Since the...

This is an awesome bench variation that feels almost like a dumbbell press in a more bench specific way! I love it's use as lockout specific volume for the bench. It simulates a wider grip type of lockout as the weight moves away from you There's a much higher demand for you to create stability, like dumbbells! I could see these being used both effectively for lower reps heavier weight, or higher reps lighter weight. Also as a makeshift substitute for dumbbell work Give it a try and let me know how it works for you! 💎 Guidance and accountability is...

These are some of the biggest mistakes I see in raw bench training!   Too Much Touch N' Go A touch n' go bench is a completely different movement from comp paused benching if you want to break it down.   The only touch n' go I have our athletes do is on early cycle speed work if that's programmed. All their training I ask for a solid comp pause and we do a lot of extended 3-5 sec pauses.   Overtucking The Elbows This is a differentiation from shirted benching. Raw lifters want to remain in a mechanically stacked...

 What is the application of chest flys in a program?   I would use them more times than not as a way to warm up and as a way to kick start recovery after a workout.   Chain Flys - any accommodating resistance is awesome because it allows us to deload the bottom position safely, and get a strong squeeze at the top   Band Flys - these simulate a cable crossover type of movement. You can easily vary the height of the fly in order to stress different fibers of the chest.   TRX Flys - by using...