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

Female client: bench press personal best, heavy holds and giant set training

This workout focused on some heavy bench pressing where Kristen set a personal best of 100 pounds for 6 reps.  She was going to just do 90 lbs but she felt good during her warm ups.  I always say to self assess and she did!  She took advantage of feeling strong and it paid off!  She ends up doing 90 pounds for her next two sets for 6 reps each!  She really did great.

Dipping away

She finished with heavy hand offs to get her brain use to heavy weights in the press position.  Once in a meet her next actual personal best will feel like nothing as she has conditioned her mind to be use to those training loads.  Many people are often broken mentally feeling that initial weight of the bar.

Kristen finished doing giant sets of full body training using basic movements that she likes but that are also consistent with her goals.