#repthebench

[repthereds]

Think about your bar path! [SWIPE] . ➰What the heck is a bar path? Well a bar path is exactly the way it sounds. It’s the path that the bar is traveling from point A to point B. . 💲Take a look at both bar paths in the video. Look at the ascent (the bar going up). . ❤️The RED line is something you may want to address. 💚The GREEN line is considered an efficient bar path. . ☑️Why should you care about your bar path when bench pressing? EFFICIENCY. Improving your bar path can literally add pounds or kilos to your lift that session. You can massively improve your bench press with practice of your bar path. . 👁‍🗨Why is it so important? Two words- Moment. Arm. The moment arm is the distance between the axis of rotation and the load. . 🤯 “Wtf did he just say?” Basically the distance between the bar and your shoulder is the moment arm. The shorter the moment arm essentially the more efficient the movement. Which is a reason why the green path is more efficient. . 📽Next time you bench, take a video from the side, put it in slow mo and track your bar path! If you still feel unsure, send it to someone with a trained eye who can help out 👁 . #repthebench (at Draper, Utah) https://www.instagram.com/p/B2vARvppicm/?igshid=1lql6lg7kfnlm

[repthereds]

WHY YOU RETRACT YOUR SHOULDER BLADES WHEN YOU BENCH: Let's talk about why you retract your shoulder blades when benching and why this is actually SAFE for your shoulders 👌🏽 . If you're casually laying on the bench- ❌ Not retracting the shoulder blades ❌ Not keeping your upper back tight Your shoulder blade(s) can do something called anterior scapula tilt (which is your scapula tilting forward), and this can possibly cause anterior-or front part- shoulder pain 😩 . This is why- ✅ You retract your shoulder blades ✅ You create upper back tightness . Questions❓ DM me with questions or to just say what up 🤗 . 🙋🏻‍♂️🙋🏻 Tag a friend you know this might help! Interested in working with me? 📧 [email protected] Or 🌐 Check out my site jpfitpro.com . #repthebench (at Draper, Utah) https://www.instagram.com/p/B2DXsNAJZYq/?igshid=j07f1c0hwtl1

[repthereds]

BENCH PRESS TIP: - If you haven’t taken a look at my cues for squat, bench, and deadlift go check them out 👀 - I’ve been talking a lot about cues and how effective they can be, specifically external cues. Let me show you what one of these external cues looks like! - A favorite external cue I like to use is “Meet your chest to the bar.” Why? Because as your chest (or thoracic spine extends) you’re shortening the range of motion and creating more tension to produce force 🤑 - Think about it, try it, and let me know if your bench increase by 34kg’s (74.8 lbs) 👊🏼 - Who do you know this might help? Tag them! - Questions? Leave them below or DM me 😁 - #repthebench (at Draper, Utah) https://www.instagram.com/p/ByllHa9JTaS/?igshid=152g37s48kb9f

[repthereds]

BENCH PRESS CUES: - 🗣Anything that’s said to help you achieve a specific movement or technique is known as a cue. A cue can be the most useful tool you can give or get for a lift. - These cues are specific to the bench press! -Cues are important for multiple reasons. 👉🏼Teaching someone a new exercise. 👉🏼Progressing OR regressing an exercise. 👉🏼Brushing up on technique. - Research has shown that external cues are more efficient than internal cues, but that doesn’t mean internal cues won’t work for some people. Choose what works best for YOU! - Understand that if an internal cue doesn’t work for that person, you can always try an external cue or a different cue all together. - Questions? Put them below! - Tag a friend that could use these cues! - #repthebench (at Draper, Utah) https://www.instagram.com/p/ByaPt1SJiHi/?igshid=1q3wr3qj61xno

[repthereds]

IS YOUR BACK SAFE WHEN YOU "ARCH" THE BENCH PRESS?: (SWIPE ➡️) You see people (especially powerlifters) setting up the bench press and creating a sometimes insane or sometimes subtle-determined on mobility-arch or extend throughout their spine. Is this safe⁉️ - Let's talk briefly about the spine and the different factors that could play a risk while lifting. . The lower back is designed for flexion, extension and rotation 🔄 . Here are ✌🏼reasons why you might run into trouble with an arch while lifting, aka flexing & extending under load. . 1️⃣Excessive Compressive Forces (pressing together) 2️⃣Excessive Shear Forces (like scissors ✂️, slide over eachother) This change of spinal position under load can increase your injury risk ⚠️ What does this look like? (Check out the picture 📷) - What about "The Arch" in the bench press⁉️ 📋When you lay down and create an "arch" you are minimizing compressive force 📉, because the weight is perpendicular to the body ✝️ 📋Because the glutes are anchored ⚓️to the bench, this minimizes the shear force 📉 ⚠️If the glutes come off the bench, this increases shear force⚠️ . Questions❓ DM me with questions or to just say what up 🤗 . 🙋🏻‍♂️🙋🏻 Tag a friend you know this might help! Interested in working with me? 📧 [email protected] Or 🌐 Check out my site jpfitpro.com #repthebench (at Draper, Utah) https://www.instagram.com/p/Bw2uRZ1hBSL/?utm_source=ig_tumblr_share&igshid=16lm76mg8o95l

[repthereds]

CLOSE GRIP BENCH ELBOW POSITION: This post will piggy back nicely on yesterdays. During CLOSE GRIP bench press, how should be elbows be set to reduce pain and improve the press? The close grip bench press as many of you know is to target more of the triceps. - Take a look at the top pic ⚠️ ❌Elbows are in front of the bar. ❌Excessive demand is placed on the elbow joint💥 so for those of you with elbow pain, let’s look at how you can reduce this demand. - Now the bottom: ✅ Elbows are positioned under the bar. ✅ Less demand on the elbow joint. ✅ Better power output ⚡️ - 👨🏻‍🏫Close grip bench press=more tricep engagement. . Tag someone that needs stronger triceps! . Interested in: Online coaching❓ Movement Analysis❓ In person coaching❓ Send me an email 📧, DM, or visit my website! . Comment, tag someone, share this, or ask me questions ❤️ . #repthebench (at Draper, Utah) https://www.instagram.com/p/BwiYk4GBF14/?utm_source=ig_tumblr_share&igshid=kf9wup5gt3lq

[repthereds]

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BENCH WEAK LINK (triceps) . If you’ve been following along on this weak link series, I appreciate you and I hope you’ve been enjoying it ❤️ . WHY talk about the weak links? Failing a lift sometimes happen, and when it does it’s sometimes caused by one joint or muscle being a weaker part of the lift which causes the whole lift to suffer in sub-maximal or maximal loads. If you can determine what might be limiting you in your lift, you can address it and bring up that weakness 🏆 . So let’s continue on the last weak link for your bench press! TRICEPS 🦖 . If you can get the bar off your chest but feel like locking out is the issue, your triceps might be that limiting feature 💪🏼 . Stay tuned and I’ll show you some tricep exercises you can do that will compliment your bench 😘 . Tag someone that needs a stronger chest! . Interested in: Online coaching❓ Movement Analysis❓ In person coaching❓ Send me an email 📧, DM, or visit my website! . Comment, tag someone, share this, or ask me questions ❤️ . #repthebench (at Draper, Utah) https://www.instagram.com/p/BwcNHA6hX4P/?utm_source=ig_tumblr_share&igshid=1b83hyikhds6m

[repthereds]

STRENGTHEN YOUR CHEST: . Take a look at my last video! Is your chest a weak link for you❓ . Check out two of my favorite chest exercises! 👇🏼 1️⃣ Feet up, wide grip, bench press What a mouthful! The good thing about this exercise is that it doesn’t take away from your actual bench press so you’re still practicing the movement. Going wider will emphasize more chest and bringing your feet up limits how much lower body you have come into the bench, aka no leg drive here! 2️⃣ Increased range of motion push-up ⚠️Two important things here. Make sure you’re not getting any pain, and make sure you’re shoulder has the range of motion needed to perform this! . These are my favorite exercises to get a stronger chest, when programmed correctly these will help! . Tag someone that needs a stronger chest! . Interested in: Online coaching❓ Movement Analysis❓ In person coaching❓ Send me an email 📧, DM, or visit my website! . Comment, tag someone, share this, or ask me questions ❤️ . #repthebench (at Draper, Utah) https://www.instagram.com/p/BwXFi8uhfhK/?utm_source=ig_tumblr_share&igshid=bkoy83ndyzpt