The setup Ayla has for this Bench Press is GREAT. It will allow her to actually move a heavy load safely.
Here are some Quick Tips to Fix your Bench.
Let’s get to it.
Set Up is Key. #1 Develop that Arch (thoracic extension). This positions your shoulders to move the most weight possible ..Period…
To do this, Push your belly button to the ceiling while trying to touch your shoulders to you butt. This will allow you to screw your shoulders into the bench as well as drive through the legs without your hips leaving the bench.
Once those Hands and Feet are set up. Make sure that Arch is locked in before the barbell is even lifted out of the rack. Yes, this means you need a spotter to help you lift so you don’t loose position. Now Squeeze the barbell, a tight grip equates to more tension in the arms, upper back and chest. Try it, Extend your arm then squeeze you fist as tight as possible. Feel what I’m talking about? This Locks you into position. Now you are actually ready to lift.
Once the barbell is out of the rack and you are ready to press, don’t just let the barbell drop to your chest. Actually pull the barbell down to the chest. Imagine you are pulling the string back on a bow to fire an arrow. Ya you can try it, no ones looking. Hold one arm out there imagine your holding a bow with at tight grip, think Robin Hood. Now take your other arm reach out and grab that bow string then pull it back to your chest while the other arm stay extended. Feel it? Yeah I see your smile.
WARNING!!!! Your Rib-cage is not a trampoline!
Don’t bounce the barbell off your chest!
If you are a competitor you will need to pause at the chest until the PRESS command. If not, you can touch and go. When you do, press your feet downward, drive through the legs without loosing your Arch. Stay tight the entire lift. NO twisting, shimmying of the Upper Body. DON’T Raise leg into the air or push the hips off the bench during the Press. Your Butt needs to stay in contact the entire time with your feet on the ground. If you can wiggle around you are set up WRONG. If you have a great ARCH and your hips still want to come off the bench try widening your stance.
Don’t Hunt for the Rack, finish the Press First.
Work on pushing the barbell straight up. Once your Elbows have reached lockout and you have completed the lift. Then your spotter can help you re-rack the barbell. DO NOT try to push up and back towards the rack or spotter. Pushing the bar back towards the rack is not a strong position and may result in some unneeded dental work.
There you go. Now go find a bench and get to work.
– Coach Troy