Bench Cues

February 1st, 2014 by Laura

Notes on my current bench style

Bench Setup
1. Feet narrow
2. Forehead to bar. Then, Head, Traps, Upper Back on bench.
3. Wiggle feet back (not so far that the hip explodes).
4. Shift feet out to engage glutes.
5. Shorten distance between shoulders and hips.. Point chest at wall behind me.. Test drive to upper back.
6. Take bar deep in hand and lock it tight
7. Pack shoulders, push into sockets
8. Tighten everything, huge breath.
9. Pull bar out with lats, very small and forceful movement. Not a giant bunny hop.
10. Re-sink weight by retracting again (pull down with bra strap back fat muscles if can’t figure out how to retract again from there)

Cues for Execution of Lift
1. Big Air
2. Pull bar into lats
3. Stay under the bar
4. Triple Pause (makes me grip the bar harder and be deliberate as it nears the chest as though i were still triple pausing rather than panic and loosen up)
5. Flare elbows ** ( admittedly, I really don’t know what I am doing with this yet. I am freaking out so much at the chest again I can’t even think about anything other than getting the hell out of there, so this is for later )

Videos of Good Bench Days

Bodyweight Bench for Reps

165 Touch and Go, was able to get knees farther below bench here

170 Paused


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