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I knew I was a wreck when it came to form and setup on the bench press – and the squat and the deadlift and the … well, everything – but I didn’t realize how much my setup was lacking.
In fact, I was lacking even before I sat down on the bench. The exercises Dave had me do were quite the eye-opener to the things I was doing wrong. When it came to pulling the shoulder blades together, I wasn’t even close, as the video will prove.
Simply correcting this – and doing this exercise every day – has already made a big difference. I’ve gone from shrugging to pulling my shoulder blades together and, as Dave said, it makes a big, big difference.
I did well on the second exercise, which focused on pulling my lats to demonstrate pulling the bar out with my lats. Unfortunately, I never really applied this to my bench press before. I was the dope that thought the bench press was for your chest, shoulders and triceps, completely shutting off every other part of my body during the lift.
I couldn’t have been more misinformed.
The lats and back have such a huge role in the bench press and I’ve neglected it far too long. Before even getting under the bar, I had learned a great deal about my lacking technique.
These were huge tips and great tools to apply into my preparation. Now, I’m focusing much more on keeping my back tight throughout the lift, using it in the way it is supposed to be used for the bench press.
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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great video
i need part II, cant wait!
Thanks Dave this will help so much when trying to teach upper back tightness!
Cool video, really detailed which is exactly what you need.
need part 2 now!
good shit dave
Cant wait for part 2 awesome video.
great video! really helped a lot. thanks dave.
Would love to see a series like this for the squat and deadlift as well!
Would love to see another series like this for the deadlift and squat.
Ah, damn you part 2. More please…
refreshing to hear someone talk about the different types of learners. i personally am a tactile learner. i learn by doing. needless to say, public schools failed me miserably. one of my kids is this way as well. i just really like it when the different styles of learning are recognized. just another reason i come to this site so often. you guys really do know what you’re doing, on all levels. keep up the great work!
Thanks Dave, this is very helpful.
Thanks Dave… I also would like to see a series on all the major lifts
Mike
Dave after powerlifting the past 31 years I still learn stuff this is a great site and that video was very good.
This is going to be awesome.
I figure you’ll probably address this, but thought I’d mention it in case you’re taking requests: are you planning to hit the topic of staying tight and keeping the shoulder blades together during the lift? Kills me every time.
This is excellent.
Great video! I need to confess a shrugging shoulder movement as well…. never thought of that.
Thx a lot.
awesome set of videos Dave! its good to see someone teach the bench the correct way…i would have been back on the bench a long time ago if i would have seen this before since ive seen this no more shoulder issues….thank you!
I thought that you are supopsed to have your heels down, not lifted up like in the videos…
Does it really matter?