BENCH TIPS WITH MIND PUMP

Holiday gift ideas: https://www.amazon.com/shop/phdeadlift Follow Mind Pump!    / 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:    • Ben Pollack Shares The Proper Deadlift Set...   How to Properly Squat with Ben Pollack:    • Ben Pollack Shares The Proper SQUAT Setup ...