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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...

In this segment of Coach Ben Reviews, I take a look at a video submitted by @pottsfitness (IG). Strong athlete here repping out 315 pretty handedly, with a lot of potential for increase!Now we didn't have this piece of the video but my recommendation is always look at and try to refine the set up process first This may help us eliminate some of the instability if we can get into a tighter position and establish early leg drive.Another thing I like to see with the toes back style of leg drive is alignment in the foot. Meaning the heel driving...

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...

Ok, 100 lbs isn't guaranteed! But these two cues certainly helped me go from a 730 lb bench in April, to an 820 lb bench in September, and handling more in training!The first being an adjustment in set up. Since you become restricted by the bench shirt, I found it extremely advantageous to take a top down approachWhat I mean by that is after I'm fully set, to actually crawl my shoulders down towards my hips after the fact. So I'm setting my shoulders last which is the opposite of what I teach to raw lifters.This helped me work around...

This is a movement I learned from Rich Putnam and it's one both shirted and raw lifters should be doing!This exercise is going to put a tremendous amount of time under tension on the triceps. You're constantly trying to stay tight and your triceps never have a chance to restLikewise if you're an equipped lifter especially. This exercise also serves as a drill to help your throwThey key is to stay tight to the bar while you extend it away and press. Keep bending the bar so the armpits stay locked off and the triceps turned in, and keep the back...