Your training partner once again threw you on a hard day's work. Now you not only do not miss your man with number one, but you do not have a spotter. You also don’t feel that you’re reluctant to trust the rando machine to give you a heavy barbell. But not a bench – this is not an option – this is your rise in poverty in the big three.
That is why it is important for any athlete to learn how to properly adjust themselves to a solid bench press. If you exercise at home or at an hour, when spotters are a luxury that you don’t have in the gym, this is doubly necessary (although, to be clear, having pins or safes is still a good idea). Hell, even if you compete in powerlifting, it is invaluable if you ever come across a bad deal at a meeting.
Regardless of whether you are going to the bench 300 or something heavy for you, your system must be indiscriminate and safe and indiscriminate, with the result that the most effective repetitions are possible. And Mark Bell, the owner of the SuperTraining gym, the creator of the Sling Shot and a man with a 800-pound bench in his own name, is the perfect trainer to break the art of self-cure so you can avoid crashing your bench press.
Don't be that guy who got a million views on YouTube for a gym. Let Mark show you the way to a stronger bench and a stronger life in general.
1. Make sure that the bar even with your eyes
Before you put your hands on the bar, set closer to the rack than you would expect to shorten the distance without breaking. Mark says he likes his head hanging from the end of the bench as an indicator of proper positioning. The further you have to move the bar, the more energy you spend to pull the bar out of the rack. As an added benefit, you also cannot bring the bar to an unstable position.
2. Use the barbell to help your body push properly.
Take the bar that you usually will be in, whether it is close, shoulder width or width. Your legs should not move as soon as they are installed where you want. With a grasping hand, secure your shoulders by lifting your upper body, taking your shoulders and “inserting them into your back pocket,” as Mark describes, or pulling them back and down.
As soon as they are tight, lift them under you on the bench, while pushing with your feet, as if you are trying to slide along your body to the top of the bench.
3. Set the hips and elbows
Shift your hips from the bench and toes. Then turn out the elbows and under the bar for a stronger position without cracking. This will put the upper body in a small position. This allows you to place your hips where you want them, when you bring in weight, and you no longer have to adjust after you pull out the weight.
When the weight becomes heavy, you do not want to be disturbed. You must be locked before the replay begins!
4. Remove the rack from the rack
From a small lower position, raise the bar from the rack. If you have followed other steps up to this point, you will need to give a slight push to get the loaf over the hooks. Then lower the hips back onto the bench and use the armor to “pull out” the bar from the rack so that your shoulders remain in place.
Once the rod is aligned above the chest, turn your elbows back before starting the movement. As soon as the weight is set above your body, and your application is lowered, you are ready to go. Now click!