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The important thing when determining where to position yourself under the bar, is efficiency. Not having to travel further than you have to. It may not feel like it makes the greatest difference when the weight is light but it does when its heavy! And for you shirted lifters, this is the difference in success or failure!While eyes under the bar is a good beginning training cue, it does not put each lifter in the best position. Everyone has a different build and will need to set up in a slightly different spot. Just make sure that spot is measurable...

The best way to cut range of motion on the bench isnt by stuffing a foam roller under your lower back while you press. Focus more on increasing extension specifically at the T Spine. These two drills I love for learning how to move your shoulder blades properly while benchingIf you can learn how to properly pack your shoulder blades down and catch yourself from getting into a shrugged position, you will see a tremendous difference in your bench!One is a banded pulldown. With this drill you can focus on shoulder depression first, then finish with a pulldown. I treat...

A sticking point can be classified as a specific spot in your range of motion that bar speed rapidly declines. Whether it leads to a successful lift or a failed attempt, this spot is the most difficult for you to fight through.1. Partial Range Work. Spend more time in the area you are weak! Off the chest? Pause for days. Spoto pressing, long pausing, Duffalo bar benching, etc. Weak at lockout? Board work, floor pressing, pin pressing, etc. These are all bench specific variations that take you through a specific range or hold you in a specific area for longer.2....

A lot of detail commonly goes into obtaining position, but often times we overlook the details on maintaining that position. One of the biggest obstacles we face in terms of flattening out in our set up is when we place our feet downThis tip specifically applies to those who choose to bridge off the bench. This is the most common way I'll teach the set up because of the great benefits you get from it. If someone has a hard time with this, or their limb lengths don't work well for it, you can simply bridge off the floor with...