bench press cues

Use this cue when you are just about to start the lowering phase of the bench press. Read more about the best elbow position in the bench press. Use this cue if you find that your shoulders are unstable throughout the bench press or if you want to continually decrease the distance the barbell travels. Similar to the eccentric part of the bench press, the concentric portion can go wrong in a couple different ways. Bend the bar. Improve your arch by strengthening your mid-back, and performing specific drills to increase mobility. The goal of “driving up and back” is to keep the barbell in the optimal bar path. A pull cue during a bench press can materialize in a few different ways. The thing is, it takes time to perfect t… 1. So if you focus on one, you will intuitively practice another. Chances are, as you progress through your lifting career, your cues will change and grow just like your body will. You can read more in my article on the Touch and Go vs Pause Bench Press. Here are some cues I use with my coaching clients to help them perform the exercise effectively. You might be able to start in a high trap position, but the best lifters in the world can maintain this position throughout the entire movement. Therefore, you need to address your most pressing technique issue, and then select a cue that is going to help you refine your form. If you’re a powerlifter, then the goal is to press the most weight possible, and if you’re a recreational lifter, then the goal is often to stay healthy, move heavy weight, and to look great doing it. The goal of placing your “eyes under the barbell” is to ensure that when you unrack the barbell the distance from where you take the barbell off the rack to your start position is minimized. Ncbi.nlm.nih.gov. When you bench press in a power rack, the safety arms will catch the barbell if you get stuck and are unable to complete a rep, serving as an important fail-safe when you’re lifting heavy weights. Think about your unrack and setup as the foundation of a well-built house. This cue is going to help you cut range of motion, strengthen your bench, and prevent shoulder injury!Think about driving your shoulders into the bench pad. The bar path that most elite bench pressers use is one in which the barbell travels in an angled direction off the chest. To learn how to properly set the shoulders further, I like to perform a ‘scapular push up’, which you can learn about in my article on teaching scapular control. off the chest, the easier it will be to lock the weight out. External cues (what you want you body to do. When the lats are engaged you restrict inefficient movement patterns, like having the barbell move out of the optimal bar bath or not being able to decelerate the barbell as it gets closer to the chest. If you compete, then check your federation’s rules on what points are needed for a “good lift”, as they can vary slightly between federations. This is a bench press cue that is used most commonly with lifters who need to self hand-off the barbell. How much ya bench??? I’m Avi Silverberg and this is the place where my friends and I nerd out about powerlifting technique. Each cue will help facilitate a strong position by initiating the contraction the lats, depression of the scapulas, and creating tightness in the upper back, whilst maintaining a glute contraction and a strong foot position. This will provide additional stability and prevent any unnecessary movement of the barbell when lifting the barbell from the rack to your start position. As we learn our way around the barbell, we also learn what methods work best for us. Partial Squats: Benefits, Muscles Worked, Are They Safe? Kelly SB, e. (2019). Lifters should use this cue under sub-maximal weights (60-80%) to ensure they are not being lazy with their force production. From a practical standpoint, "A quick 15-20 second stretch isn't going to be the end of the world," says Gentilcore. Setting up your eyes under the barbell is an important step in your technique because it will impact how much energy you spend unracking the weight. Most often, lifters will drive fairly hard off the chest, and as soon as they press through their sticking point, somewhere in the mid-range, they stop pressing as hard. Check out my article on 6 Things To Do If You’re Weak In The Middle Of The Bench Press. A bench press cue is a short, meaningful phrase that reminds a lifter of a specific movement outcome. There are a ton of benefits that come along with perfecting these two aspects for both beginners and veterans. When teaching the bench press, I always instruct my athletes to have 1-2 cues in mind. In respects to cueing the concentric, or the press, there are few cues that tend to work really well. The biggest mistake I see with a lifter’s grip is using a ‘relaxed’ hand when the weight is lighter, like during a warm-up set. You don’t want to implement every bench press cue mentioned in this article at the same time though because the brain can only focus on one (maybe two) cues at once. One more thing to know is that a single cue will work indirectly with others. When it comes to cueing the eccentric portion of the bench press, there are multiple cues lifters can use and try. BarBend is an independent website. When it extends past the body too much (as with a dip), the head of the humerus glides forward and can irritate the anterior structures of the shoulder. The goal of “setting your arch” is to reduce the range of motion of the movement, recruit the muscle fibers in the lower pec, and to put the shoulders in an advantageous position. But these two cues certainly helped me go from a 730 lb bench in April, to an 820 lb bench in September, and handling more in training!The first being an adjustment in set up. 8 Cues to Master Your Bench Press. You want to avoid bouncing the barbell and having the barbell touch in different points as you cycle through reps. Granted, everyone has their best and worst lift, so this argument could vary from athlete to athlete, yet there’s still no denying the technical efficiency needed to perform a perfect bench press. Let's be honest, the only lift people care about is the bench press. In this case, “throw the bar through the ceiling!” “Explode!” or something similar) are generally more beneficial for performance. Also, just because one cue works for another lifter, doesn’t mean it will work for you. Hopefully this article helped provide you with some ideas about the cues you’re currently using — or not using — in the bench press. This portion of the bench press is potentially the most self-explanatory of the three areas discussed in this article. You don’t want to rest the bar on your chest, or worse, bounce the bar off your chest. This is an advanced bench press cue, which won’t make a significant impact on your technique unless other cues are taken care of first. Join the BarBend Newsletter for everything you need to get stronger. But if you have a stubborn upper chest, this won’t be the exercise that magically solves all of your pectoral problems. The goal of “leaving fingerprints on the barbell” is to squeeze your hands as hard as possible before you take the barbell off the rack. If you find that you struggle with maintaining your bench press arch as you cycle through reps, this cue will help keep your torso position high. If you find that it’s hard to keep this position under heavy weight or as you get fatigued, then you might need to strengthen the muscles responsible for retracting and depressing your shoulder blades. Even if you do have a spotter to help with the un-rack phase, this is still a good cue to implement as it ensures your muscles are tight prior to lifting the barbell up off the rack. Even the best lifters in the world can think about optimizing their shoulder position. Eh, maybe. While it’s important to use this bench press cue prior to taking the barbell out of the rack, it’s also critical that you implement it for all your sets, not just the heavy ones. The goal of “let the shoulders fall back” is to maximally retract and depress your shoulder blades. This could be anything from maintaining tension on your muscles to how you position your body/limbs throughout the movement. Use this bench press cue every time you lift until it feels natural. Bench Press Cues. To get out, you need to press the rock off, and by doing so, you’ll have to press yourself into the ground to produce more force. Cue For A Stronger Bench And Zero Shoulder Pain! You can read all about this bench press cue in my article on The Proper Way To Use Leg Drive For Bench Press. The greater the distance between these points, the harder your chest and shoulders need to work to overcome the external resistance. There are multiple ways the eccentric potion in the bench press can go wrong. Because you’ll need to work on your hip and thoracic mobility to improve your arch, this bench press cue is something that you’ll need to practice long-term as the reward isn’t immediate. Read my warm-up guide for bench press to implement drills that will help you improve your mobility. Lifting cues are a simple way of teaching proper technique. If your chest flattens out, you’ll be moving the barbell a greater distance and risk losing your shoulder position, which would reduce the stability of the movement. The key part in getting high on your traps is not to lose this position when you bring your feet to the floor, when you unrack the barbell, or when you’re repping out the weight. If you notice no movement in the upper body on the bench and bar is back in the position it started, then there’s a good chance you’re pressing properly. Learn 13 principles that create more effective powerlifting technique. Retrieved 22 February 2019, from https://www.ncbi.nlm.nih.gov/pubmed/25268291. Then, as you bring the barbell down to your chest, you still want to be cueing your feet to push into the floor. Set the safety pins at the proper height so they catch the weight if you fail to lift it. Having your hands tight around the barbell is important because it will make the barbell feel ‘lighter’ in your hands, as well as stabilize your wrist position.

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