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The Iso Bench Press is an awesome way to overload and blast through sticking points!Training isometrically allows you to work at max effort in a very specific range of motion and recover quickly from itUsually you set this up in a rack where you can press the empty bar into the pins as hard as possible for 6 seconds. Set the pins at the height of your sticking pointFor some this may be right on their chest, and for others this might be more around mid rangeI have our athletes kick off their bench training with this movement or bench holds...

These 5 drills for the shoulders will be a valuable warm up activation routine! This will work great for those with shoulder trouble and also great for those just looking to improve their performance!All these can be performed with sets of 10 and I would perform the full routine twice. Keep in mind that it shouldn't be fatiguing, but rather energizing. Using the right bands is critical!Perform the following routine twice, 10 reps each! Supinated Band Pull ApartsFace PullsY RaisesExternal RotationsScap Rows Give this a try and let me know what you think!Take the additional stress out of your training...

When I hear create leverage, I think about using anything we can to get into the most optimal pressing position possible. I also think about how to make the movement more efficientOne of those things is how the weight gets loadedWe want the bench itself to do the work for us. We don't want to be left trying to hold the weight up ourselves. Let the bench do it!We become the wedge in between. Our arms are like shelves for the weight, and that force is being distributed into the padIn order to do this you must lock your arms...

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 movement is an awesome way to build back strength that will transfer to your bench!I'm a big fan of isometric holds as a meet nears. You're working the back specifically how it's used in the bench, which is holding a position for timeWith these you are working at max effort for 10 second holds!Connect with the bottom of the bench in a seal row position, and continue to pull as hard as possible through the bottom of the benchYou'll get out of this the effort you put into it!Take the additional stress out of your training and focus on...