The Seven Habits of Highly Defective Benchers
Written on March 5, 2009 at 6:52 pm, by Eric Cressey
In my line of work, I get to see a lot of pitching instructors and hitting coaches. Some have the unbelievable ability to really get through to kids and make them great. On the other hand, there are some that flat-out suck.
As I’ve seen these two ends of the spectrum, I’ve come to realize that the best guy to teach you a curveball is rarely the one who has had a dirty 12-to-6 breaking ball since he was in seventh grade. Rather, the guy that can teach you the most is the one who struggled with his curveball for years and tried everything to even turn it into a mediocre pitch.
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Category Articles | Tags: Bench Press, Building The Efficient Athlete, Eric Cressey, Exercises, Magnificent Mobility, Powerlifting, Rotator Cuff Exercises, Rotator Cuff Rehab, Shoulder Exercises, Shoulder Health, Shoulder Impingement, Shoulder Pain, Shoulder Rehab, Strength and Conditioning, T-Nation, Tips, Unstable Surface Training, Weight Lifting, Weight Lifting Program, Weight Lifting Routine, Workout Program, Workout Routine
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March 5th, 2009 at 8:39 pm
Solid stuff Eric. Sometimes raw benching can seem like more of an art than science, but coming back to these habits time and again will put pounds onto your bench. For me a tight setup is key – http://jamessanti.wordpress.com/2009/03/03/how-much-do-you-bench/
June 22nd, 2009 at 9:15 pm
Good tip on the feet placement, we often over look the little thing too improve our bench, squat or whatever………
August 11th, 2009 at 11:20 pm
I am a national record holder in bench press and I read through this article. Some of the things that have helped me the most in my own lifting are 1) utilizing leg drive 2) increasing back strength.
1) Leg drive – when you set yourself up nice and tight and can drive with your legs, the weight comes up. You always see people’s butts rising when they are struggling with a heavy weight. This just goes to show you the bodies natural reaction and attempt to utilize legs. If you set yourself up properly, you can keep your butt down and drive up!
2) A strong back will help you bench heavier. People often overlook the back when developing their bench, but it is very important! Better control!
If you have any other bench or fitness related questions I invite you to ask at http://www.LiftItBuddy.com
December 7th, 2012 at 10:50 am
I’ve done it long enough to where I like to think I’ve got my benching down to a science, or at least a system.
1.) Plant your feet, plant your ass, plant your shoulders, and plant your head – and KEEP ‘EM PLANTED.
2.) Have a bit of an arch to your back, but not at risk of moving your ass off the bench.
3.) LISTEN TO THE JUDGE’S COMMANDS! Red light BAD! BAD! VERY BAD!
4.) Master bringing the bar down to your chest so steadily that you can’t even hear the plates tinkling. You’re more likely to get the “PRESS!” command immediately upon touching the bar to your chest.
5.) When you hear the “PRESS!” command, EXPLODE the bar off your chest. DRIVE DRIVE DRIVE that bar up till you achieve lockout, then wait till you hear “RACK!”