BENCH TIPS WITH MIND PUMP

Holiday gift ideas: https://www.amazon.com/shop/phdeadlift Follow Mind Pump! https://www.youtube.com/c/mindpumptv - Distributing weight evenly across the muscle groups that are involved in the movement - Unlike in the squat and deadlift you’re not going to have a perfectly neutral spine - Make sure you’re protecting your shoulders - DON’T arch your lower back - You CAN arch your “upper back” - Keep lower back tight - When you arch your upper back you can pull your shoulder blades back & down (don’t exaggerate this movement) - Keep tension off the front of your shoulders - By keeping muscles tight you can better balance the weight efficiently - Balance between internal and external rotation - You want to engage everything with your wrist straight - Keeping your entire forearm vertical - Wrist and elbows stacked - Start from the top down (chest, upper back, all the way down to your feet) - Set upper back on the bench - Find your grip - Make sure you get your BIG air - Really breathe into your chest - Set your lower body and your feet - A LOT of the power from your bench press comes from your feet - Put your feet on the bench (helps you flatten your lower back) - Try and arch your upper back - Pick yourself up and use the bar to push yourself down - Pull the bar apart - Grip: balanced to help distribute the load equally between chest & triceps - Experiment with closer grip and wide grip and moderate grip - It will be different based on your leverages - MOST IMPORTANT THING = find something that is comfortable - Deep breath into the chest - For most, best foot position is where your heels are directly under hips - Don’t pick your butt up, keep it flat on the bench - When you un-rack the bar, you don’t want to have any inefficient movement - Think about scraping the bar agains the hooks - Just barely pull the bar out of the rack - Position bar directly over your sternum - Upon descent: thinking about keeping EVERYTHING tight - Pulling the bar apart (keeping back tight) - Squeeing arms - Driving heels in the ground - Bar path? Straight up or back? - If you set up properly it really won’t make a difference - You’ll naturally find that correct bar path if your elbows are in the right position - You DON’T want to bounce the bar off your chest - If you want more emphasis on your pecs you can flare your elbows out more - Make sure you’re not pushing through pain - If you’re weak off your chest, play around with elbow internal rotation - Be careful and cognizant - Use your muscles effectively How To Properly Deadlift with Ben Pollack: https://youtu.be/HzFDzWHPiWA How to Properly Squat with Ben Pollack: https://youtu.be/tGjCuohHIIU