bench

Much like Miley Cyrus’ performance at the VMAs this year I thought I would try something different and shoot my first speaking video for the blog.  I know, I know….it’s about time, right?

In all honesty I absolutely hate speaking on film and as soon as I know a camera is on I clam up and start to sweat.  The weird thing is that this doesn’t happen when speaking in public.

All in all I am hoping to shoot more videos in order to not only help convey some of the information I cover better to you all but also to help me not look like a doof on camera…

In my first video (which in my defense was shot at 7a.m.) I walk you through a brief explanation on how to properly unrack the bar for a bench press.  I shot this as a piece to go along with an article I was finishing up for Built Lean and with all that is going on with my business I had to shoot early at the highschool that Lindsay works at in their weight room.  If you can’t tell, I am half asleep.

Without further adieu…

 The key points

  • To set yourself up for a safe and efficient bench you want to make sure that you learn how to get scapular retraction (squeeze your shoulderblades together) and engage your lats while you press.  All too often people push their shoulders forward which causes them to lose stability through their back and shoulders, mainly in the lats.  
  • To keep your shoulder blades tight, make sure you pull them together and draw them down towards your butt BEFORE you unrack the bar.
  • Keeping your shoulder blades tight, pull the bar forward rather than pushing it up and over the hooks to unrack the bar.
  • Everybody benches more weight in a smedium T-shirt.  Fact.

That’s pretty much it and if you haven’t been benching this way give it some practice and let me know when you start hitting some PRs!

P.S. I would love some constructive criticism on the video.  Did you love it?  Did you hate it?  Be nice though, I’m fragile!


Written by Steve