Mastering Your Bench Setup With "Wedging"

[@Jeneric81]

Admit that the video is primarily to show off the sick new wall graphic

[@PRsPerformance]

Oh 100%, that initial view during the introduction was very purposeful haha

[@nicks5921]

Love this video very much thank you for the tipps. I have actually unconciously been doing this wedging style setup for months now and with your tipps i feel like the setup will get even better!

[@PRsPerformance]

That was the same with myself. I was unconsciously doing this, but once I understood this concept it only helped more.

[@catedoge3206]

i litearlly just saw an insta post about this. love how up to date this channel is!

[@PRsPerformance]

🙏🙏🙏

[@bryangomez2540]

I love your videos more than anyone else’s, thank you Steve!

[@PRsPerformance]

You're welcome!

[@shoyukilos]

I feel as this idea of wedging could be thought of with unracking squat too, in some way. Myself and some friends used to lose confidence on squat after unracking because of how heavy submaximal weights felt. Explaining it as wedging like in this video makes the setup feel like it has more focus, making unracks feel better and have more intent👌

[@PRsPerformance]

Ya I could definitely see that, good point!

[@StrengthCorps]

Another banger Steve! A nice compliment to Sean's video on PLN!

[@PRsPerformance]

Thank you!

[@nicolastabere900]

I think i finally understand something For a long time i got my wirst in that bad position without explications Very informative !! Thanks a lot

[@PRsPerformance]

Yep, I see the mistake I mentioned soooo often, and this almost immediately fixes it!

[@MeharBhogal]

Interesting. For what it's worth this was also worthwhile for my shirted work to help stretch the chest plate (where all the power is)

[@PRsPerformance]

Interesting, good to note about the equipped side!

[@brothersingaming143]

Thanks for the guide❤, really appreciated it.

[@PRsPerformance]

No problem!

[@vincentschmidtke7636]

Thanks as always sir

[@PRsPerformance]

You're welcome!

[@leroyadlam12]

Are you going to make a video on how to arch?

[@PRsPerformance]

No, Sean's video on Powerlifting Now was fantastic and there is not much value I could add beyond what he did.

[@jaredreninger158]

I can attest that Sean’s video on PN was the best arching video I’ve watched. Dramatically helped me improve my bench setup and everything in general, even though I still can’t create the biggest arch, my bench feels stronger

[@leroyadlam12]

@@PRsPerformancewhat’s the name of the video

[@James_vs_gravity]

I struggle the most with butt lift on commercial gym benches that are too low

[@PRsPerformance]

Commercial gym benches do indeed suck

[@James_vs_gravity]

@@PRsPerformance sadly there is no comp equipment within 300 miles of me. Gotta make do

[@thenoobzar]

Just tried this today and it was really helpful! Been struggling a lot with performing the passive unrack, which caused my wrists to fall into somewhat of a “hyperextended” position after unracking. One question I have tho is if you have any thoughts on the way that the bar is gripped after unracking. I’ve noticed some lifters, such as Nico Flores, tucking their finger tips slightly back as opposed to wrapping their fingers all the way around the bar. Is this just personal preference or does it actually have an effect on the movement?

[@PRsPerformance]

That's going to be very dependent on grip width and the amount of IR they use. So I'd say its less if trying to do that with your fingers, and more a result of the grip width and IR that feels best.

[@ulfang]

Thanks for the content Steve! With the passive grip, should one be gripping it as hard as possible after the unrack? Do you favor gripping harder with the outside of the palm or pressure across the whole hand? I struggle with a more passive grip when it gets over ~90% of 1RM, it feels like I lose tension/pop out of the chest. (Short arms, max grip width, 2x bw+ bench) Cheers!

[@PRsPerformance]

I would not death grip it, just whatever pressure feels comfortable to stabilize the bar and feel tight.

[@DylanQuitoriano]

Ever since watching Nori’s How to Arch video 3 months ago, my bench has never felt this good. Along with upping my frequency from 4 to 5 days a week and removing DB Bench / Weighted Dips finally broke my near 10 month plateau

[@PRsPerformance]

Great to hear!!

[@PaigeYesLee]

Thank You Sir 😊

[@PRsPerformance]

Welcome!

[@MichaelGillett-w5e]

Thanks for video Steve , so do you twist your hands internally once you start pushing or straight away

[@PRsPerformance]

Right before pushing

[@Eman-mf8im]

Hey Steve thanks for the vid! I do try this wedging technique but I find that I sometimes get a lower back cramp during the wedge due to probably lower back over-extension, especially after squats or deadlifts. I can't seem to figure out the best position to have my feet so I don't overextend my back and at the same time can maintain somewhat of a tight arch. Do you have any tips on how I could fix this? Thanks, love your videos

[@PRsPerformance]

Typically I find that is from having your feet tucked too far under you, comparatively to what you need. Try having the shins more vertical or feet slightly out in front.

[@mateuszolczyk8391]

When you wedge, are you thinking about scapula depression or not focusing about it at all?

[@PRsPerformance]

Not at all during the wedging

[@Uch3_]

Where/ when would you breath/ brace with this set up?

[@PRsPerformance]

After unracking, or just before the unrack and again after the unrack.

[@Uch3_]

@@PRsPerformance Thank you Steve!

[@IamMattFleetwood]

Question - the more I try to wedge / drive away from the bench into the bar during the set-up, the more my upper back gets tight. Do you have advice for executing the wedge without tightening your back to do it?

[@PRsPerformance]

Your upper back will gain some tension from this, its just natural irradiation effect. It's more so don't actively cue any increased upper back tension over that during the initial unrack phase.

[@StrengthCorps]

Something that helps me is to focus more on scapular depression during the unrack (while staying as relaxed as possible) and then retraction prior to the initiation of the descent of the bar. Try it out that might help.

[@aofly1202]

MANN THANK YOUU! I HAVE BEEN THROUGH IMBALANCE LEFT AND RIGHT HAND WHEN LOCKED OUT . IM GONNA TRY IT. if it doesn't work, i think there is something wrong with my left scapula. any tips for scapula?

[@PRsPerformance]

I wouldn’t be able to answer that specifically without coaching you and seeing your lifts.

[@Claireissus]

Moved in my grip due to some pains, so maybe wedging isnt a big thing? or you recommend doing so no matter your grip width?

[@PRsPerformance]

This is something I recommend regardless of grip width.

[@danieljahn2027]

Super helpful

[@PRsPerformance]

Good to hear!!!

[@ArtlantisDE]

Great video thanks a lot! I tried that after Seans video but I am not sure if I am doing something wrong. On a side view, my bench looks like my wrist is in front of my elbow by a bit. Can you "undertuck" your elbows?

[@PRsPerformance]

Yes you very well could "undertuck". Usuallyyyyy I find that become an issue with scapular depression, but I can't say that for sure without actually getting a fuller picture of your bench press. Also could be grip related though.

[@ArtlantisDE]

@@PRsPerformance Thanks a lot, I will try out whether more depression or a slightly narrower grip might help. Downwards it definitely felt way stronger than my regular setup. I am just pushing into a wrong direction. PowerliftingNow making me great again

[@juiceboxerman]

What type of shoes are you wearing?

[@PRsPerformance]

Hyper Vs

[@badrrharri]

good video thx

[@PRsPerformance]

Welcome!

[@brownky3]

Eating seeds is a pastime activity, the passivity of our grippy, of our grippy!

[@PRsPerformance]

😂😂😂

[@zachbird2465]

You’re lifting in this video. Might as well compete again. Don’t hide behind Pete 😂

[@PRsPerformance]

Squatted and deadlifted today too afterwards ☺️. But no, zero interest in competing anymore. After 4 strongman comps and 3 powerlifting meets, I’m good now.

[@zachbird2465]

@@PRsPerformance don’t have to compete to “compete”. just do it for fun haha…. The crowd pop you’d get would be insane lol. Maybe not in Missouri but you travel to TX now and then anyway

[@yesitsme6]

My lower back on a trauma watching this

[@PRsPerformance]

Sounds like you are a fragile little thing, sorry to hear 🤓

[@catedoge3206]

bulldog grip or suicide grip o . O

[@PRsPerformance]

Bulldog