Powerlifting

Pillars of Bench Technique

How much ya bench? This may be the most common question among bros the world over, so you better have a good answer. Our Pillars of Bench Technique series will help you refine your bench press technique to ensure you are moving maximum poundage.

#1 Foot Placement & Pressure

A good bench press is all about creating tension and that tension and stability all begins with the feet. This tutorial will help you find a better foot position to ensure a strong pressing position and good leg drive because remember, you can’t fire a cannon from a canoe.

#2 Upper Back Positioning

Creating a tight and stable upper back is critical to benching the biggest weights and keeping your shoulders healthy for sustained success.

 

#3 Gripping the Bar

How wide should you grip the bar? How should you position your hands? These are two common questions for those trying to perfect their bench and both have important answers if you want to push huge weights.

#4 Breathing and Bar Placement

How you breathe during the bench is critical to maximize tension throughout the body. Touching the bar to the right spot on your chest will improve your leverage and ensure consistent technique.

#5 Leg Drive & Bar Path

While the bench is thought of as an upper body exercise, getting your lower body involved is important to lifting the biggest weights. An efficient bar path can be the difference between good lifting and great lifting.



More articles

Addressing Weak Points | Lockout in the Bench Press
Powerlifting

Addressing Weak Points | Lockout in the Bench Press

Missing a bench at lockout is always frustrating, stop it from happening.

Garrett's A.I. Coaching Log #5
Powerlifting

Garrett's A.I. Coaching Log #5

Garrett begins a new Hypertrophy block with newfound work capacity and strength.

The JuggLife | Zack Bartell
Powerlifting

The JuggLife | Zack Bartell

The guys sit down with their longtime protege, Zack Bartell, Owner/Head Coach of SoCal Powerlifting.

Addressing Weak Points | Weak Legs in the Squat
Powerlifting

Addressing Weak Points | Weak Legs in the Squat

Are your quads holding your squat back?

Garrett's A.I. Coaching Log #4
Powerlifting

Garrett's A.I. Coaching Log #4

Garrett embarks on another hypertrophy block under the merciless guidance of ChadBot.

Addressing Weak Points | Weak Back in the Squat
Powerlifting

Addressing Weak Points | Weak Back in the Squat

Is a weak back and glutes keeping your squat from improving?

Garrett's A.I. Coaching Log #3
Powerlifting

Garrett's A.I. Coaching Log #3

Follow along with Garrett Blevins' training on the A.I. System

Determining Phase Length & Proportion
Powerlifting

Determining Phase Length & Proportion

How long should your mesocycles and training phases be?

Garrett's A.I. Coaching Log #2
Powerlifting

Garrett's A.I. Coaching Log #2

Former IPF World Record Holder, Garrett Blevins, shows you how he is using the Juggernaut A.I. System