what's up everybody my name is Ryan Doris I'm an elite USPA powerlifter
everybody knows how to squat bench and deadlift I'm here at powertec
headquarters today to teach you guys just a few cues on how to go in get your
lips better stronger and how to focus on the task at hand like the other lifts
the way you start is going to determine the way you finish and bench of course
there's no exception the first thing we want to do on a bench
press is make sure that we're centered just like the other lifts sitting at the
edge of the bench will ensure that we can lie down perfectly flat and centered
on the bench sitting too close to the bar we'll make sure that we're thinking
about our head trying to duck and dodge move left and right ensuring that you're
not going to be centered by time we rest the bar out set up sitting as close as
you can to the edge of the bench and lay flat once we're flat we will grab the
bar reaching back and I want you just to slowly pull yourself towards the bar and
our destination point for where we'll stop is when you feel that your mouth is
about level with the bar that's over your head once you've pulled yourself
into position the next thing to do is our lake leg Drive is needed in a
benchpress we want to simply take our feet put them about 90 degrees so we can
have some good tension going into the bench what I mean by tension is that we
are actively with our feet pressing into the ground and stabilizing a foundation
with our back pushing through the ground with our feet will ensure that we're
establishing a foundation with our shoulder blades which is the thing that
we'll have to balance and handle and keep the weight stable throughout our
entire benchpress often-overlooked from going for some big
weight is simply how you grip the bar grip the bar hold it tight
you wouldn't swing a baseball bat throw a baseball or throw a football with a
loose grip the bench press is no different having a good grip on it will
ensure that we have a controlled movement throughout
finding your grip with is much more simple than it seems
if you were to throw a jab at your side put your arms to your side lying on the
bench and mimic where you feel that you can throw a punch the strongest it's no
different for a benchpress give yourself a few reps with one arm freely moving
that jab up and down and once you feel the motion and path that that arm is on
grab the bar and do the same thing with the bar when we rack the weight out what
we want to do is make sure we have that leg tension in there we have our
Foundation and our shoulder blades stable and we simply want to with no
wasted effort clear the rack just a little bit getting ourselves into the
start position of the press when we press keep your feet stable don't move
your feet don't shake your feet keep your grip on the bar don't think about
the weight just think about these cues they will be your friend and confidently
get you through this lip
every time you descend your weight it's not a free stop it's not a free-for-all
think that I am purposely aiming squeezing and controlling the weight
down to the bottom of my breastbone once we've made contact with our chest
feel free to just push it right back up if your hand is locked in position with
a nice grip if you're descending to where you need to be with your bicep
touching the inside of your forearm with a neutral grip from your bench and your
feet are pushing you need to do nothing else but push and push hard for
benchpress all the work is done in your setup there is nothing new or magical
that you can do once it's started how you start a bench is how you're gonna
end the bench all in all here's how I feel as a power
lifter it's not about weight it's about speed sometimes your cues go fast
sometimes they go slow believe in the cues and the cues will get you through
thanks again for joining us that power tech headquarters my name is Ryan doris
if you guys want a little more content from me you can find me on instagram my
instagram handle is the natty Pro if you want to email me you can go through my
website which is Fortis EQ com. thank you guys again hope you
learned a lot today so

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