M.I. Bench - Back Protocol

M.I. Bench - Back Protocol

The Bench Press is arguably the most popular lift on the Planet!  So for all you BP Aficionados who only care about your BP numbers; here’s the Protocol for Big Benchen!

Use your Lats, NOT your Chest! How so?

The Lats MUST be involved in the bench in order to create more stability, strength, and also protect the shoulder girdle.

In the Squat & Deadlift you can protect your back by using your midsection and glutes. When performing the BP your Lats act as your Butt!

Flexing the Lats and “pulling” (dragging) the Barbell out of the rack means your shoulder is better protected and proper BP posture is maintained.

On the decent think about pulling the bar down with the Lats while staying “super” tight!  If you think you’re tight; you’re not tight enough!

DON’T free fall the weight to your torso, instead pull the barbell into the middle of your Lats by arching the mid & upper back and “pinching” the shoulder blades together.  It also helps to push your delts toward your hips to avoid a shrugging motion!

As you begin to reverse the barbell, push the Lats out in a fashion that looks like the front chest pose in bodybuilding….yeah I know, don’t even pretend you don’t hit that pose every morning! In Powerlifting circles this technique is known as ‘collapsing your arch’.

Flex the Lats hard out of the bottom of the lift and as you flare your elbows flex your triceps HARD, maintaining an efficient barbell groove until lockout.

In order to really improve your Lats you’ll need to train them A-Lot! A coupla hundred reps a week and some, over 2-4 sessions.

Horizontal Rows with chest up, transfer the best to BP, but perform all manner of rows & pulls…there are endless variations…just do LOTZ. High, Low, with pause, BB, DB, machine, whatever, just do them!

Then when you think you’re done, do the same for your triceps, (without the kickbacks -PLEASE!) 

So your mission if you decide to become a BP Aficionado is to use your Lats & Tris, save your shoulders and get that Bench Press PR you deserve! Sculpting is for artists, numbers count on the Platform!

Courtesy of Elite FTS, here's what Dave Tate has to say about Bench Pressing! Click here