Part 1 of this series can be found HERE.
Who knew the traps were an important part of the bench press?
Well, probably a lot of you, actually, which is why my bench press lags so far behind.
But I was the dunce that didn’t know and my numbers paid the price. After learning about pulling my shoulder blades together – by using a band – and using my lats to unrack the weight, this was the next lesson I got from Dave in refining – actually, overhauling might be a better word – my bench press technique. Dave had me put my feet on the bench, throw my hips into a bridge and put all that weight into my traps.
Wow, talk about an eye-opener.
This immediately made a major difference in my arch and that back and trap tightness made me feel much more stable on the bench. I never realized simply getting set up for a bench was a workout in itself, but I was sweating and panting by this point. As Dave told me, this was a good thing. Before, I ignored my traps when it came to pressing. Now, I’m really trying to activate them and it’s going to make a big difference.
Dave also pointed out to me that my elbows were going much lower than my chest, making my bench distance way too long. When you’re weak, that makes that issue even more troublesome.
I had moved to a closer grip because of shoulder issues, but it wasn’t helping any. Dave suggested a grip change, but that’s for next time. As you will see in part three, the change in my grip was a good idea and no shoulder pain to report.
The last thing I learned in part two is I need more reps – which means more sets – on my warm-up sets. The benefit is locking in my technique and focusing on that during the warm-up sets so it will be where it needs to be when I reach my work sets.
I’ve done two bench workouts since this first video and the results are already there.
I’m currently following 5/3/1 and on the first day, I did three more reps with the same weight.
A week later, I jumped up 10 pounds and matched my reps and I’m confident it could have been a 15-pound jump.
This remains a work in progress as I have a ways to go to perfect my technique, but it’s a start and I’m already in a much better place than I was before.
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Loving the series. But I can’t view the video, says its private!
Good stuff! Would like to see a series on squat and deadlift form too.
Looks like this will be a 6 or 7 part series.
Based on the comments, traffic and hits we will decide if we will do a series for the squat, deadlift and other lifts. I’d rather not post this statement but these really take allot of staff hours to produce (far more than the other material we publish). There have also been a few requests for the squat and deadlift so I’d rather ask for your feedback now then wait and say we didn’t get enough traffic or interest to continue with the other lifts. So, please let us know your feedback in this or any of the parts of this series we post.
- Dave Tate
Great Series! I’m learning some small things I need to correct in my form. I wonder if in the third video is Dave going to go over bodybuilding form too.
Great series! Very helpful mainly coz i can check and overhaul the changes to myself as well. What more for the possibly squat and deadlift future articles!
Definitely useful thing! Things like this never can’t be said enough so series about squat and deadlift are more then welcome.
Excellent! PLEASE do this for squat and deadlift too.
Great set of articles. I would definitely like to see one on the other lifts. This has helped me tremendously.
Would love to see a series on the squat and deadlift.
Amazing. This is really phenomenal stuff Dave. Reminds me of your WSB Seminar ‘hands-on’ lecture tape. Thank you for all the time and effort!!
A squat series would be a hell of an addition too, providing you had the time/desire to do so.
Ever consider ‘remaking’ the exercise index DVDs (in some capacity) like Mark Rip’s Starting Strength? Taking 3-5 fresh examples and correcting their lifts? I think more people can learn through seeing examples/failures and how you correct them (much like you are doing with this series).
And that you’re giving this away for free is insane. Insane. Greatly appreciated though!!
Great video, I love the series. Much appreciated, and I’m sure I speak for many others who simply don’t post feedback. A squat and deadlift video series would be excellent!
I have the EFS Bench Press Manual and i still watch the Bench press videos at least 2-3 times a week.
Having a Deadlift and squat one would be phenominal.
same as everyone else. squat and deadlift breakdown as well.
This is an absolutely outstanding series. For those of us who are basically “learning without instruction” this has been invaluable (like most things on this site)!
I would be absolutely thrilled if it continued with squat and deadlift. I’ve seen a few short clips of Mark Rippetoe’s suggested set up for deadlift as well as maybe one of Dave’s. But a full deadlift video would be phenomenal!
Dave, always thought I should drive my heels into the floor?!
Or is there a difference in foot position for shirt/non-shirt lifters?
Hope to see a DL/Squat-Series, too!!!
Thanks!
these videos are really educational i’m learning how to do perfect form on my bench on my 5 rep i was able to push it to 7, oh i would also like to request videos on the squat on deadlift. Thanks Dave your a BEAST
Dave, you are an excellent communicator, and, like many other readers/viewers, your tips are really helping me out. Not only for myself, but because I can refer friends to your videos to help them really understand why to perform a movement a certain way. I would really hope you can find the time and resources to record other movements for the series.
I certainly would be interested in paying for the videos for a downloadable version to help support the series. I do not mean exclusive content for the paying customer (indeed, I feel that making the information available to everybody is preferable), but just an option to pay in order to encourage the recording of the series. I do not pretend to know how many people would have to be willing to pay in order to facilitate such a series. I would say a nominal amount of $5 a video, assuming each series would be about 6 videos, seems fine. Your visual instruction with reasoning is easily worth as much as a book on the movement to me – so $30 per movement seems about right.
Definitely agree with the other comments, this series has been very helpful and squat/deadlift videos would be greatly appreciated!
This is great Dave! It´s really useful by itself and/ in addition to Rippetoe´s Starting Strength DVD. It may even get better than SS because of your vast knowledge of powerlifting.
If you guys do make videos like this regarding all the major lifts it would be great. Maybe material enough for a DVD as well?
Being a beginner this video serie so far has been a huge help in my lifting. Today during my bench I felt as solid as never before and broke a PR.
Videos might not be as helpful as a seminar might be but living on a different continent videos like this is a great resource according to me.
Therefor I’d really like it if the decision was made to continue into the other lifts, such as the Squat and the Deadlift. Personally I’d also like to see a Military Press video.
-Filip Allberg
Great Series… Keep it up! Would love to see Squat/DL series, as I know I need help in all 3 lifts…
Awesome video, add me to the list of people who want to see the same thing done with the squat and deadlift.
Dave,
Don’t stop now; keep a good thing going.
Scott
Great series. I learn a ton from everything you put out. Not this article, but thanks – if it wasn’t for your stuff I wouldn’t even have known I was falling forward in my squat.
Great series Dave. As others have said, it would be very useful if you did the same thing for squats and deads.
Great series
Please do one for squat and deadlift also!!!! Learned a lot in part 2 about getting more reps in on back end. Have never thought of it that way to change my form.
Great series so far…Please do a squat/deadlift series!
This has been an awesome series thus far. I can’t wait for part 3. I am currently serving overseas so I don’t have an experienced group of people to train with. For now, these videos are my only source of knowledge. Some videos on the squat and dead would be an awesome addition.
Great series, especially since it is raw training. Would love to have a series on squat, my form needs help and deadlift would be cool as well. There are no good coaches in my area for true technique work and this helps immensely.
Thanks
Great series of video’s, would be great if you made a squat/deadlift video as well.
Great videos. Would love to see DL and Squat, also
Yes, a series on squat and deadlift please.
I wish Elite Fitness had trainers that could evaluate my lifts like that. I would drive the 10 hours and pay for it.
Love it. Please keep it going with the squat and deadlift too. Huge help for those of us who lift in the garage with no help on cues/coaching.
Dave I would love if you guys could do a squat and deadlift video.
Thanks for doing this series. I will watch all upcoming episodes.
Greatness. Please, please, please do squat and dead. I promise I’ll keep buying stuff.
squats & dl ,yes!
One word – Awesome
Agree with other comments – squat & deadlift would be great
This is great…. had read Dave’s writing on pulling shoulder blades tight and putting weight onto triceps, but had no idea that is what he meant. Seeing it made all the difference. Going to incorporate into this monday’s training. Thanks! Would love to see deadlift (big weak spot) and squatting techniques.
great series! definitely want to see more! i would love to see this done for squats and deads too, and i hope there would be some stuff in there for us raw lifters.
Longtime reader & customer, first time commenter. These two videos have been excellent, reinforcing things that I’ve read numerous times on EFS, and pointing out a couple of new wrinkles along the way, like putting lots of sets and reps in at under 50% as pure form work to get in your bench groove. The hands-on coaching footage really brings across some points that you don’t always get from reading an article. Great stuff!
Another vote for continuing this series into squats & deadlifts!
Really love this series so far. A complete series for bench / squat / deadlift would be legendary.
I cant even begin to describe how spoilt we are with these quality videos. All i can try and do is to pass on the information and help others like elitefts has helped me.
I would really like to see a deadlift series like this.
Love the series. Believe the time and money you put into it will certainly be worth it. Long life I see for these on youtube as well.
good stuff, very enlightening, can´t wait for more and hope you do find time to do SQ and DL too
Both these videos and your previous bench press video have been invaluable in improving my press. You have a way of explaining the lift that really “clicks” with me. Can’t thank you enough for spending the time.
Add my vote to the others for a squat and DL series.
Awesome, this helped me with my last workout.
Please do a squat and deadlift one too!
Yes to squat and deadlift. Thanks.
Just read a PL in PLUSA say “you can never over train technique.” This reinforces that point really well, more warm-up reps are definitely in order for me. It’s great to see someone with as much experience as Dave coaching. Straight to the point and very easy to interpret. Thanks Dave for all the work you put into this community.
PS – I love training in my basement with my power rack combo. A great product from a great company!
Thanks for all the great info you folks put out. It really is a help to aspiring lifters. I would DEFINITELY like to see squat and deadlift series. Thanks again!
I would love a series like this on the deadlift and squat.
Wow great stuff!! I am really learning a lot! Vids for squat and deadlift would be too good to be true haha!!
super helpful. really helps being able to see this stuff rather than just read it. would love a squat and DL vid.
Awesome stuff as always. Please put out a squat and deadlift one too. This is the best form of learning technique for many people, especially someone new to this style of lifting.
Great article and video!
Please do a sqaut and deadlift one!
A whole series for squat and deadlift would rock my world.
PS how can I get elitefts products with cheaper shipping to UK??? $80 shipping for a t-shirt and shorts ;-(
Awesome series, would love to see more and some on deads and squats too. Thanks a lot!
Awesome stuff Dave! Especially for the non-American citizens it can be difficult to find quality information on the lifts. Thanks!