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What I learned on the way to benching 350 pounds
Continuing the series that, at this rate, is set to finish up in about 15 years, here is the third installment, and currently the first of three installments about the bench press. Just to recap what...
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Speed kills: 2x the intended bar speed yields ~2x the bench press gains
If you want to get stronger, training volume and intensity are the two most important variables, right? Well, a recent (May 2014) study published in the European Journal of Sports Science sheds some...
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Band-Resisted Pushups = Bench Press for strength gains? Plus, how useful is EMG?
First things first, please give this post a little time to get rolling. There are bits of it that are primarily for nerds like myself, but there are also directly actionable parts, so be patient while...
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Tucking the Elbows for Bench – You’re Probably Doing it Wrong
What you’re getting yourself into: ~1900 words 5-8 minute read time Key Points 1. “Tuck your elbows” is generally a bad cue for the raw bench press. Even though your elbows should end up in a somewhat...
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Bench Press Bar Path: How to Fix Your Bar Path for a Bigger Bench
What you’re getting yourself into: 2,500 words, 8-17 minute read time Key points: Drive the bar back toward your face as you press the bar off your chest instead of initiating the press by driving the...
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The Lats and the Bench Press – Much Ado About Very Little
Next week, we’re finishing up a bench guide that will be similar to the squat guide we put out last month. Several people have specifically asked me to address the role of the lats in the bench press...
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Bench Press Range of Motion: An Exception to the Principle of Specificity?
This article is a review and breakdown of a recent study. The study reviewed is Bench Press at Full Range of Motion Produces Greater Neuromuscular Adaptations than Partial Executions After Prolonged...
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