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Shirted Benching Tips for Stability and Control
STABILITY & CONTROL
Top 3 Upper Back Priming Movements for the Bench Press
Upper Back Activation
If you want to bench big weight you need to get your back involved. Our upper back often gets locked in place and it can be hard to really lock down and accomplish the pinch and tuck. These are the top 3 upper back priming movements I recommend to prepare for the bench press.
Scap Pulldown
This movement helps work by working scapular depression. When we’re benching we’re not just tucked back but actively driving the scaps down towards the hips. For this movement you can just grab a band overhead and pull down with your scaps
Banded Retraction
This movement will help you work on retracting your scaps and really help you focus on the pinch part of your setup. Here we just wrap a band around our upper back and pocket your shoulder blade down. From here we’re just focusing on movement of the scaps as you push out and let the band pull you back down.
Chest Supported Scap Row
This is a great movement to strengthen your scaps and can be used as an accessory movement after the bench press. You can just grab a set of dumbbells and lay face down on the bench. From here we just work on retraction and protraction of the scapula.
For reps I’ll usually do a set of 20 pull downs 10 banded retractions then back to 20 for the scap rows. Remember if your using these movements to prime your body this shouldn’t be fatiguing it’s all about getting warmed up and ready for the bench press!
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Increase Your Bench Arch with This Quick Drill
Bench Arch
While you might not be able to get into an arch that cuts your range of motion to nearly nothing you can always work on improving your positioning. This is my go to warmup drill that lets me improve my bench position and helps me avoid any potential neck strains that come along with the bench setup.
Start off with a peanut ball, I place it at the base of my skull and start working my way downwards until I hit about mid back.
When I start at the back of my head I’ll start doing chin tucks. The shape of the peanut ball helps here because it allows you to really get after the tissue while avoiding putting all the pressure on your spine.
From there I’ll start working my way downwards onto my traps and upper back. From here I’ll spread my scaps and let the ball really get into the tissue. In addition I’ll start to let myself arch over the ball and really work on extension through the t spine. This is where you want to keep some core tension to ensure that your arching from your upper back and not letting extension come from your low back.
When I hit right around the mid back is where I end the drill. All in it takes about two minutes and is definitely worth the time so I can avoid neck cramps and maximize my position for some heavy benching.
🔥 We are always looking to add highly motivated athletes to our team! If you want to make some substantial progress in strength and technique, use the link below to apply to our coaching program today!
Board Press for The Shirted Lifter (Pros and Cons)
Board Press
Boards are just one of the tools of the trade that comes with equipped lifting. If you had asked me about it a few years back I might’ve even said they were essential to shirted benching. Now more than ever in training I switched to floating reps where I bring the bar down as much as the shirt allows then press back
Boards definitely have a role in shirted benching they can help you break in a shirt but they aren’t essential to shirt break in. A board gives you feedback and can be used as a measuring tool. By decreasing the board height every session you can progressively work in a shirt to chest. When you’re floating the reps you might have an idea of how your progressing every week but it’s pretty hard to tell how much even from video
Board pressing can alter the way you bench press. This is probably the biggest argument against using boards in training. If you’re never really loading the shirt or never touch before your meet it can be rough because there’s a difference between even a 1 board and chest level
Since boards aren’t the end all be all in training when should we use them? For a lifter that needs the extra lockout/triceps strength. Boards offer the ability to overload the lockout of the bench press and can really help you work through a sticking point. Also for shirt break in if a lifter has good habits to the board, meaning they don’t lose position or alter the way they bench then the boards are a great tool
When shouldn’t you use boards?
Lifters who have bad habits to the board should primarily float their reps for break in. Also lifters who are unable to load into the shirt because of the altered path because of boards should leave the boards out. The shirt in addition to letting us lift more is also protective when used properly
Bench Press Elbow Fix (Stop Tucking Your Elbows)
Over-tucked Elbows
Sometimes cues get taken out of context and things that apply to shirted benching get applied to raw benching. Tucking your elbows or leading with the elbows can help a shirted lifter finesse the touch point and bring the bar down. For a raw lifter this cue just leads to poor positioning on the bench press.
A quick drill to fix this is just to take a band, double it and then place it around your wrists. From there you can go through some warmups on the bench. If you keep good alignment with your wrists and your elbows you’ll be in a strong position to put force outwards on the band.
If you’re in a poor position the band is going to feel increasingly awkward and you’ll start to feel it pull through your shoulders. By fixing this bad pattern you’ll put yourself in better alignment which means you’re better able to transfer force into the bar which means a bigger safer bench press.
Try this drill out next time you bench if you’re noticing your elbows are over tucking or if you find yourself starting the bench off with your elbows. It’ll make a world of difference and just remember if you’re a raw lifter you can pretty much forget the cue “lead with your elbows.”
We are always looking to add highly motivated athletes to our team! If you want to make some substantial progress in strength and technique, use the link in our bio to apply to our coaching program today!