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  The following drills are 3 of my favorite exercises to perform to get into a better set up on the bench press and increase arch, decrease range of motion!Starts with some T Spine mobility, and I like a simple extension rotation drill. The key here is to focus on movement strictly at the upper back. If you're swinging your body all around you're completely missing the ball. When we set up to bench we want that arch to occur primarily at the T Spine. This drill will help unlock some additional ROM and it all matters!The frog stretch is...

 The JM Press is an awesome movement to build your triceps in a pretty bench specific manner. Many lifters love this exercise for gaining strength in the bench The JM press is essentially a mix between a close grip bench and a skullcrusher. The bar is staying in a fixed groove while your elbows slide down.A good weight for this movement is something lighter than you close grip bench, but heavier than you do skullcrushers with. Can be a great alternative to those who have elbow discomfort from skullcrushers. You have a good amount of control over how you perform...

315 is a number most average gym goers might never achieve, and a number most Powerlifters will likely achieve in time with some hard honest work. It's many lifters biggest bench milestone markerTo achieve 315, a template program will work, BUT modifications need to be made. You might not need an entirely individualized program but you do need to make unique changes for you in particular to reach this goal fasterAs the case with 225, accessory work alone won't get the job done. GPP work is awesome but you need to bench press specifically. Variations of the movement need to...

If you apply the techniques I teach you, you know that benching at a commercial gym can be a nightmare. Luckily I have some tips for you guysMost of you know about yoga mats and bands. Both are viable options for bench traction. The problem at a commercial gym is the pads offer no traction. This is a big issue when trying to get into a good position and use leg drive. Using these cheap options will give you the traction needed on your back and keep you pressing safelyFOOTWEAR. Just wear anything that will give you maximal traction. Having...

If you're going into your first meet, you MUST know these and train them to become second nature. Within the first 2 years of your career you're going to miss your fair share of commands. It can happen at anytime but especially during the beginning, it's going to happen. The sooner you can train them to be instinctual, the better off you'll beFirst is the Bench or START command. When you take the bar out make sure you wait for this command! A way to prepare for this cue is to get used to a longer settling period with the...