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
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