– Pushing the bar towards your face is a recipe for shoulder injury and reduces lat engagement. – Lower the bar with your lats for controlled descent & proper chest placement. ➡️ Swipe to learn more!
– Forearm Position: Maintain vertical forearms for balanced activation of pecs, delts, and triceps. – Straight Bar Path: A straight line during the lift minimizes lockout distance and injury risk. ➡️ Swipe to learn more!
– Strong lats & triceps are the foundation for a powerful bench press. – Triceps: Train them first on dynamic day with exercises like JM presses & straight bar extensions. Use short rest periods & supersets for maximum growth. – Lats: Rows, lat pull-downs, upper body sled work & static lat work with bands are your best allies. ➡️ Swipe to learn more!
– A strong grip and proper external rotation are crucial for bench press success. – Include forearm exercises & external rotation work with bands to prevent injuries. ➡️ Swipe to learn more!
– Speed Day: Focus on speed & explosiveness with lighter weights (45-50% of max) for 8-10 sets of 3 reps. – Max Effort Day: Push your limits with a max-out attempt on a core exercise. – Special Work: Progressively increase volume of targeted exercises (triceps, delts, lats, forearms) after your core lift. – Double Workouts (Optional): Consider a second, shorter workout focusing on extensions, raises, lat work, and curls. Unlock Explosive Bench Press Power!