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Band pull aparts are an awesome exercise to target the upper back and rear delts. Most lifters and especially benchers in general can benefit from additional work here to balance out the over development of the chest and shoulders. Having the strength to keep your shoulders in a good position throughout the day is essential for longevity.Band pull aparts can also be done lying on a bench to simulate the technique used when benching. You may have heard us use the cue "spread the bar" before. This is essentially what you're doing with the bands. Training this motion will help...

We use speed work to raise our levels of force production. How fast we can recruit ALL muscle fibers to aid us in producing max effort force. We do this with lighter weights and accommodating resistance (bands/chains)If you search speed work, you might see it performed one of many ways! Videos of old Westside Barbell training sessions show speed work being done as quickly as possible. Descent and press. I don't coach it this way not because it's not effective in some capacity, just because I prefer to focus in on technique with my my athletes and moving faster than...

Are you typically benching alone without the help of a spotter? This situation is not ideal but I'm going to show you how to make the best of it!Safety first! Raise the safety arms on your bench or rack if you have one. Not worth risking it. If your in a commercial gym, make sure someone is around if you're going very heavyUse the cueing sequence Bridge, Spread, Drag, Settle. I wish that spelt something cool but it's only BSDS. In order to compensate for not having a hand off, you'll want to bridge up from the floor to put...

  Putting on a bench shirt can sometimes be a pain in the ass for both you and whoever is helping you. Luckily there are some things out there that make sliding on a tight shirt a little less of a process.Shirt Slippers are awesome to have. They cost next to nothing and you'll have them forever. Even if your shirt isn't that tight, I would invest in a pair because they just make your life easier. Especially on a hot day where your shirt just wants to stick to you and move nowhereIf you don't want to fork up...

I rarely do any product reviews unless I'm 100% into something and see the benefits for all of you lifters. This is one of those products! Rich Putnam's @bench.freak band. If you're a shirted lifter, this is a must have for your training!The Bench Freak Band is simple and so versatile. There are 3 different options (all in one device) for tightness levels. Why cycle through 3 different products when you can have it all in one! Now everybody training can effectively use the same device and adjust the tightness to their skill level or desired pop!This actually feels like a shirt!...