Go So Hard!

BASIC BENCH PRESS TECHNIQUE

  • Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.
  • Grab the bar. Place your pinky on the Knurl (ring) marks of your bar. Hold the bar in the base of your palm with straight wrists and a full grip.
  • Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.
  • Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.
  • Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. Breathe.

ARCH YOUR BACK

Bench Press with your lower back arched. Lie on the bench with a natural arch in your lower back. The same arch your lower back shows when you stand. I should be able to slide my flat hand between the bench and your lower back. Arching your lower back also helps to keep your chest up.

USE YOUR FEET

Keep your feet about shoulder width apart, with your heels flat on the floor. Bring them back so that you can feel the tightness and tension in your legs and core. When you bench press, drive with your feet, engage the glutes, hamstrings and quads and push this force up through your body into the lift. Having your feet flat on the floor will also help you to stay stable throughout the whole lift.

STAY TIGHT

Always keep your body tight and your core engaged throughout the full lift.

USING THE BENCH PRESS TO IMPROVE LOCK OUT STRENGTH FOR CROSSFITTERS AND OLYMPIC LIFTERS

The bench press is not often programmed into Crossfit workouts. This is surprising in many ways because it is an incredibly effective exercise for building strength and power. These benefits can be transferred into improving lock-out strength, which is highly useful for overhead pressing and olympic weightlifting exercises.

Wednesday's Training:

Strength:

Bench Press: Build to a heavy triple

Metcon:

"Double Pits to Chesty"

12 min AMRAP:

40 Double Unders

20 Push-ups

10 Toes to Bar