5-There are two styles that are widely used in the bench, a more dynamic style (Dan Green style) in which you lower the bar quickly letting it sink into your chest before the press command-which allows for great leg drive but is a more high risk-high reward technique. A more strict style (Brandon Lilly style) where you pause the bar on your chest by touching it as lightly as possible, maintaining as much tightness as possible through the whole body before getting the press command. One isn’t necessarily better than the other, you just need to see what works best for you. 6-Regardless of style you use, leg drive is critical. Your leg drive should drive you down the bench towards your head, but since your shoulder blades are dug into the bench you won’t move, instead the highpoint of your chest will rise. Your feet should be pressed into the ground (heel
J U G G E R N A U T C L I N I C M A N U A L18up or down depending on federation and comfort) and you should think about doing an explosive leg extension action but instead of you leg extending, you will drive your body towards your head. 7-The bench press is a violent movement. As you loaded the spring with the descent of the bar, now you must violently uncoil it in the press. As your elbows tuck on the way down, they should flare on the way up. 8-Practice a strong lockout by fully locking out every rep, rather than cutting them short as ‘bodybuilder reps’ and hold the final rep of each set at lockout for a 3-5 count before racking it. COMMON BENCH PROBLEMS AND EXERCISES TO HELP FIX THEM The first step in fixing all of these is technique, once that is dealt with, work on these... Weak Off the Chest-Paused Reps, training a longer pause than you will be required to do in competition is the simplest way to build strength off of the chest. Pauses of 3- 10 seconds will work best.-Deep Stretch DB Press, letting the dumbbells sink deep and stretch your chest will build strength off the chest. Reps in the 6-12 range will work best. -Cambered Bar Bench Presses, if you have access to a cambered bar that will increase your range of motion by 1-2” this will be very beneficial in improving bottom end strength.-Back Strength, stronger lats and upper back will not only increase the thickness of the back and shorten the range of motion it will also improve drive from the chest.
J U G G E R N A U T C L I N I C M A N U A L19Weak In The Midrange-Spoto Press, pause the weight 1” off your chest, try to quickly drop the weight to that point and stop it with the tension in your lats. The bar never touches the chest in this variation.-Dead Bench, set the bar on pins 1” above your chest. Press up from this dead position. These are done only for singles. Weak At Lockout-Closegrip Bench, your grip doesn’t need to be excessively close 1-2” inside your competition grip will suffice-Dips, these worked for Pat Casey, Kaz, Al Davis and plenty of other all time greats. Take them through a full range of motion, load them up and work them hard in the 5 to 12 rep range.