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Back when YUNG PADAWAN TELL was learning how to bench and create back arch!
The arch allows for 3 major things:
Shoulders tucked away and safe
Lats are in a position to fire
Range of motion is decreased
A thread/
The arch allows for 3 major things:
Shoulders tucked away and safe Lats are in a position to fire Range of motion is decreasedA thread/
The goal is to get your shoulders down and back 
and your chest up 
So that the weight and pressure is taken off your front delt, rotator cuff and the shoulder joint in general.
Benching is notorious for causing bad shoulders.. it shouldn’t be if done correctly.
and your chest up So that the weight and pressure is taken off your front delt, rotator cuff and the shoulder joint in general.
Benching is notorious for causing bad shoulders.. it shouldn’t be if done correctly.
In this position your lats are able to fire... thinks bout a lat pull down or a seated cable row.
Now flip your phone sideways... you’re laying down.
This is the position you’re benching in.
Shoulder blades are squeezed tight, shoulders are back, small arch, lats are engaged.
Now flip your phone sideways... you’re laying down.
This is the position you’re benching in.
Shoulder blades are squeezed tight, shoulders are back, small arch, lats are engaged.
Why do we want to use our lats when benching..?
Well think about it.
We can either bench with our shoulders or our lats.
Shoulders rolled forward or tucked away
Just comparing the size of these muscle groups alone... the lat is like 10x bigger.. makes sense to use it
Well think about it.
We can either bench with our shoulders or our lats.
Shoulders rolled forward or tucked away
Just comparing the size of these muscle groups alone... the lat is like 10x bigger.. makes sense to use it
Also the fact your shoulder joint is such a vulnerable and touchy joint.
Getting pressure away from the shoulders as much as possible is good for longevity.
So not only is it safer but it’s also stronger to tuck your shoulders and bring out the lats
Getting pressure away from the shoulders as much as possible is good for longevity.
So not only is it safer but it’s also stronger to tuck your shoulders and bring out the lats
Figuring out how to fire your lats while benching can seem strange at first.. until you finally get it.
A few cues:
Think about squeezing a pencil between your shoulder blades
When you unrack the bar.. think about a barbell row. Row the weight into your chest
A few cues:
Think about squeezing a pencil between your shoulder blades
When you unrack the bar.. think about a barbell row. Row the weight into your chest
When you go to explode of your chest.. think about pushing AWAY from the bar 
Push your body away, not the bar.
Push your body hard into the bench.
Push your body away, not the bar.
Push your body hard into the bench.
The third benefit is going to be decreasing our range of motion.
If you’re trying to move as much weight as possible.. using less a energy and moving the weight less distance makes sense.
Even if you’re not powerlifting, you’ll still want to follow these guidelines.
If you’re trying to move as much weight as possible.. using less a energy and moving the weight less distance makes sense.
Even if you’re not powerlifting, you’ll still want to follow these guidelines.
The bench press should be used as a strength builder (to some extent) no matter what.
If you’re purely after something like chest development, there are better movements to be doing.
So if you barbell bench, train to get stronger
If you’re purely after something like chest development, there are better movements to be doing.
So if you barbell bench, train to get stronger
