Tips to improve your bench
<!-- / icon and title --> <!-- message --> I wanted to share a few things that have helped my bench. I will add to the list as I think of more. If anything is unclear, post up and I will try to explain in further detail or get a vid. Strength Verified members, feel free to add your tips here as well.
1. Setup- try to set up the same way for every set, regardless of weight. Develop a mental checklist to help you focus
2. Arch- use a foam roller before benching to loosen the lower back up. I will often just lay with the roller at my low back and relax until my hips/butt and shoulders are both touching the ground. This may take a few weeks to make happen so be patient
3. Pinch shoulder blades together- purpose of this is twofold, 1) it pushed your chest/ belly up and shortens the distance the bar has to move. 2) The more of your shoulders and back you can get on the bench, the more support you will have for the press
4. Squeeze the bar/ pull bar apart- this keeps you tight.
5. Leg drive- lots of of previous discussion on leg drive, find the best description that makes the most sense to you and work on it until you have it dialed in.
6. Upper back work- lots of it. You can never do enough upper back work. Sand Blaster recommended I do 1.5-2 sets of upper back work for every work set of pressing. On bench days, do back work in the same plane, seated cable rows, dumbell rows, bent over rows etc. On shoulder days, lat pulldowns utilizing various grip widths and position( reg grip, neutral grip, reverse grip etc) pull ups on this day is a good choice. I am a big fan of Kroc rows, use straps to keep the emphasis on your back. 3 sets per side.y definition of a Kroc row is 20 reps per set minimum and 100# or higher on the weight
7. Shoulder strength- I train 4 days a week with one day set aside for shoulders and upper back work. Seated, standing, strict or push press, I'm not picky, just make sure you do the work. My go to exercise is single arm standing DB overhead press. 3-4 sets of 10 is my usual. Done properly, you will feel it in your shoulders and lats. A good finisher for shoulders is a 5 position superset. 1-2 sets using 5-15# dumbells is plenty. Here are the movements,
1 front raise
2 side raise
3 bent over rear lateral raise
4 shrug into hang clean( shrug first and hold the shrug while performing the hand clean portion)
5 mid /Y raise. Split the difference between a front and side raise.
10 reps per movement, move on to next movement without resting, rinse and repeat until all 5 movements are complete
8. Triceps- much like the upper back, your triceps can never be strong enough. Close grip benching, board presses, floor press etc are all good secondary movements afte the primary pressing movement. Use dumbells, bands, chains, machines etc for accessory. EX's band tricep burnout is a great albeit miserable choice.
9. Address weak points- if you miss right off your chest, pause work on chest or 1" above chest are good choices. Flat bench DB work can also help. If your sticking point is at lockout, hammer your triceps. Use boards just below your sticking point for the midrange.
This will benefit both raw and shirted benching. Feel free to ask questions
<!-- / icon and title --> <!-- message --> I wanted to share a few things that have helped my bench. I will add to the list as I think of more. If anything is unclear, post up and I will try to explain in further detail or get a vid. Strength Verified members, feel free to add your tips here as well.
1. Setup- try to set up the same way for every set, regardless of weight. Develop a mental checklist to help you focus
2. Arch- use a foam roller before benching to loosen the lower back up. I will often just lay with the roller at my low back and relax until my hips/butt and shoulders are both touching the ground. This may take a few weeks to make happen so be patient
3. Pinch shoulder blades together- purpose of this is twofold, 1) it pushed your chest/ belly up and shortens the distance the bar has to move. 2) The more of your shoulders and back you can get on the bench, the more support you will have for the press
4. Squeeze the bar/ pull bar apart- this keeps you tight.
5. Leg drive- lots of of previous discussion on leg drive, find the best description that makes the most sense to you and work on it until you have it dialed in.
6. Upper back work- lots of it. You can never do enough upper back work. Sand Blaster recommended I do 1.5-2 sets of upper back work for every work set of pressing. On bench days, do back work in the same plane, seated cable rows, dumbell rows, bent over rows etc. On shoulder days, lat pulldowns utilizing various grip widths and position( reg grip, neutral grip, reverse grip etc) pull ups on this day is a good choice. I am a big fan of Kroc rows, use straps to keep the emphasis on your back. 3 sets per side.y definition of a Kroc row is 20 reps per set minimum and 100# or higher on the weight
7. Shoulder strength- I train 4 days a week with one day set aside for shoulders and upper back work. Seated, standing, strict or push press, I'm not picky, just make sure you do the work. My go to exercise is single arm standing DB overhead press. 3-4 sets of 10 is my usual. Done properly, you will feel it in your shoulders and lats. A good finisher for shoulders is a 5 position superset. 1-2 sets using 5-15# dumbells is plenty. Here are the movements,
1 front raise
2 side raise
3 bent over rear lateral raise
4 shrug into hang clean( shrug first and hold the shrug while performing the hand clean portion)
5 mid /Y raise. Split the difference between a front and side raise.
10 reps per movement, move on to next movement without resting, rinse and repeat until all 5 movements are complete
8. Triceps- much like the upper back, your triceps can never be strong enough. Close grip benching, board presses, floor press etc are all good secondary movements afte the primary pressing movement. Use dumbells, bands, chains, machines etc for accessory. EX's band tricep burnout is a great albeit miserable choice.
9. Address weak points- if you miss right off your chest, pause work on chest or 1" above chest are good choices. Flat bench DB work can also help. If your sticking point is at lockout, hammer your triceps. Use boards just below your sticking point for the midrange.
This will benefit both raw and shirted benching. Feel free to ask questions
