Bench Press Properly With Ben Pollack (AVOID MISTAKES!!) | MIND PUMP

Bench Press Setup & Checklist with Ben Pollack. Increase Bench Press with Ben Pollack by checking out his bench press tips below:

- Distributing weight evenly across the muscle groups that are involved in the movement
- Unlike in the squat and deadlift you’re not going to have a perfectly neutral spine
- Make sure you’re protecting your shoulders
- DON’T arch your lower back
- You CAN arch your “upper back”
- Keep lower back tight
- When you arch your upper back you can pull your shoulder blades back & down (don’t exaggerate this movement)
- Keep tension off the front of your shoulders
- By keeping muscles tight you can better balance the weight efficiently
- Balance between internal and external rotation
- You want to engage everything with your wrist straight
- Keeping your entire forearm vertical
- Wrist and elbows stacked
- Start from the top down (chest, upper back, all the way down to your feet)
- Set upper back on the bench
- Find your grip
- Make sure you get your BIG air
- Really breathe into your chest
- Set your lower body and your feet
- A LOT of the power from your bench press comes from your feet
- Put your feet on the bench (helps you flatten your lower back)
- Try and arch your upper back
- Pick yourself up and use the bar to push yourself down
- Pull the bar apart
- Grip: balanced to help distribute the load equally between chest & triceps
- Experiment with closer grip and wide grip and moderate grip
- It will be different based on your leverages
- MOST IMPORTANT THING = find something that is comfortable
- Deep breath into the chest
- For most, best foot position is where your heels are directly under hips
- Don’t pick your butt up, keep it flat on the bench
- When you un-rack the bar, you don’t want to have any inefficient movement
- Think about scraping the bar agains the hooks
- Just barely pull the bar out of the rack
- Position bar directly over your sternum
- Upon descent: thinking about keeping EVERYTHING tight
- Pulling the bar apart (keeping back tight)
- Squeeing arms
- Driving heels in the ground
- Bar path? Straight up or back?
- If you set up properly it really won’t make a difference
- You’ll naturally find that correct bar path if your elbows are in the right position
- You DON’T want to bounce the bar off your chest
- If you want more emphasis on your pecs you can flare your elbows out more
- Make sure you’re not pushing through pain
- If you’re weak off your chest, play around with elbow internal rotation
- Be careful and cognizant
- Use your muscles effectively

How To Properly Deadlift with Ben Pollack: https://youtu.be/HzFDzWHPiWA

How to Properly Squat with Ben Pollack: https://youtu.be/tGjCuohHIIU

For more how to properly bench press, squat, and deadlift videos with Ben Pollack, be sure to subscribe to the official Mind Pump TV channel here on youtube at https://www.youtube.com/mindpumptv

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