BIG BENCH PRESS NOW!

The bench press is often the litmus test for being strong in the gym. Accurate or not, I coach competitors that need to be at their best in all three phases of a powerlifting meet.

Here are some tips you may not have considered to bring up your or a client’s press. I have added to exercises I love to help the bench press: Spartan presses, dead presses and JM presses.

Spartan presses combine the Spoto and Larsen press. This is all about bracing and the shove!
Focus on the sticking point with dead presses. I recommend starting at the top position to unrack the bar and settle into the shoulders.
This is not a skullcrusher! Elbows up and out!

Additional tools:

Bench Blokz & Fat Gripz available at https://benchblokz.godaddysites.com/

Bands & wrist wraps at https://www.andersonpowerlifting.com/

Incline barbell press with the earthquake effect

The glenohumeral joint (the fancy name for your shoulder) is the most mobile joint in the human body, but it comes at a cost.

When a joint gains mobility it tends to sacrifice stability, and instability in the shoulders leads to impingements & rotator cuff tears.

This movement works your stabilizers like no other by delivering oscillating kinetic energy into the joint. It’s phenomenal for rehabbing rotator cuff injuries and other strains, such as the triceps.

Traditionally a bamboo bar is sold for using however they can cost anywhere from $300-400 so here is a DIY video to help:

Get your bands at: https://www.andersonpowerlifting.com/product/kla-resistance-bands/ Use code COACHSHAWNBELLON to save!

The best collars: https://benchblokz.godaddysites.com/shop?olsPage=products%2Fproloc-collars&page=1

Protein bars

Recipe makes 16 bars
276 Kc
13.6 F
22.5 C
16.4 P

Total recipe if you want to make servings smaller or larger
4416 Kc
218 F
360 C
263 P

4 ripe bananas
1 C peanut butter (or any nut butter would work)
2 eggs
2 C oats
6 packets Stevia
1 C whole almonds
1/2 C raisins
4 scoops Vanilla Whey Isolate
2 tbsp vanilla extract
1/4 teaspoon nutmeg
1 tbsp cinnamon

Warm-up nut butter to soften, mash bananas and mix well with nut butter.

Beat eggs and add.

Mix in oats, blend well.

Add in remaining ingredients and stir until mixed.

Spray 8X13 pan with Pam spray and coat bottom with flour OR use parchment paper (not wax paper)

Bake at 350 for 30 minutes