Ugh. Forgot to film my sets (and could potentially be on Caseys phone). But to get a takeaway from this log, here are some cues to help with bench:
- Pull your shoulder blades together
- Pull your lats down (not out). A visual cue I learned from Bob Youngs is pull your lats down into your back pocket.
- When you unrack the bar, push your body away from the bar and externally rotate (almost feeling like you're going to break the bar in half). This will help you dig into the bench and get even tighter.
- Put most of the pressure towards your pinky to achieve that external rotation. You get more mobility to do so in that grip position
- row the bar towards the highest point on your chest. When you do any regular or low row with cables, typically you bring your belly towards the cable, not the cable towards your belly.
- keeping your lats tight will help stabilize and control the bar on the eccentric portion of the lift.
- the cue "push your heels down" should not be executed on the concentric portion of the lift or right off the chest. You should be pressing your heels down during the entire duration of the lift.
- And lastly, there is no secret accessory movement that will miraculously help with your bench (not that they aren't important). Typically sticking points have to do with technique - for instance flaring your elbows or not maintaining any tightness. Build your foundation and work up from there.
Bench barx10, 95x8, 130x5, 150x3-5x4sets, Floor press pause closer grip 140x3x4sets, Front raises plate or dbs 4x10-12, Db tricep exts 8x8 15sec rest, rope push downs 3x12-15, Band pull parts 3x25, Rotator cuff cleans 3x15