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Training the upper back and rear delts is critical not only for injury prevention and keeping our shoulders healthy, but because they play a big role in successful benching! Your upper back is the platform upon which we load the weight when it travels out of the rack1. T Bar Meadow Row - I've been using this exercise more and more and love how it targets the area so well. You can do this very light and focus on ROM or you can get heavier with this move.2. Face Pulls - I love performing this move with either a tricep...

225 lbs is a level most average males can achieve in their lifetime. It's a lofty goal but does not require the same amount of attention to detail or road that benching 405 does. Find a template program. At this stage you don't need fancy detailed individual programming. All you need is smart training program that you wont hurt yourself with.Accessories are king. General Physical Preparedness. You just need to get stronger at this stage and pretty much anything you do is going to transfer well to having a bigger bench. You really can't screw it up right now.You can...

If you can freely place your hands into position without assistance, your shirt is loose. A tight bench shirt requires partner assistance to get your hands onto the rings of the bar.Not everyone can handle that type of shirt tightness because the technique, precision, and pain tolerance involved with that type of advanced lifting is very high. Once skill level is up to par, this video shows you how you'd have your partner assist you to the rings.You are able to grab the first ring yourself but then your partner needs to guide your hand into the other position. The...

Let this video serve as a tutorial for yourself as well as those you train with. The hand off in the bench press is a critical position and carries with it a lot of pressure. You cant lift the weight for the athlete but you can single handedly help destroy their chances if you don't do it correctly.The key to handing off well is all in the delicate approach to passing the weight. You only need to lift just enough to clear the rack. You do not want to pull your lifter out of position nor clip the rack on...

If you often get elbow pain from benching, there might be a reason why the movement is causing you so much discomfort. It's usually wear and tear from poor technique over a long period of timeMaking sure you're in a good bottom position is key to managing this pain. If you're putting unnecessary amounts of torque and strain on your elbow joints it will only compound in time. If you're in a good alignment you can press safely and healthy for a long time.Another factor to look at is with what frequency you're benching. If you bench a lot over...