Andy Bolton's 5 Tips to Improving Your Bench Press

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    Andy Bolton's 5 Tips to Improving Your Bench Press


    Very concise. Easy to comprehend. Great for those just starting to bench and those in search of improving their numbers.



    1.Force Your Shoulders Back and Down
    To approximate this feeling, hold a Jump Stretch Mini Band at arm's length in front of you and pull the band apart. The feeling as you pull the band apart will be one of tightness in your upper back. This is the feeling you want to re-create when you set up for the bench press. Maintain this position throughout your set.

    2.Squeeze Your Glutes Tight
    This is pretty self-explanatory, but some people struggle with it. If you have dormant glutes that need waking up, then try a couple of sets of glute bridges before you bench. When these become easy, switch to a single-leg variation

    3.Get Your Feet Wide
    Whether you bench flat footed or up on the balls of your feet, a wide stance will give you stability and balance that supersedes what you can achieve with a narrow stance. Think of how a pyramid is built and you will soon understand

    4.Grip the Bar as Hard As You Can
    The HARDER you grip the bar, the harder your triceps will flex. To supercharge this technique, "break the bar apart" as you bench. Try to feel like you are bending the bar (your left hand will try to rotate counter-clockwise and your right hand will try to rotate clockwise)

    5.Bring the Bar to Your Lower Chest/Nipple Line
    Nothing will mess up your shoulders faster than benching to your upper chest with your elbows flared. This is a horrible position. Instead, tuck your elbows on the descent and aim to touch the bar to your lower chest on each and every rep. Just remember to keep your forearms perpendicular to the floor at all times

    If you practice these 5 simple points each and every time you Bench Press, you will soon have much better technique and more pressing power.

    It's as simple as that.
    Andy Bolton Strength: 5 Ways To Build A Bigger Bench Press

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    good read!!
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    Good Stuff

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    Thanks I have crappy bench and can use any and all help.
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    same here my bench is pretty sad - definitely planning on trying out these tweeks this weekend
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    Quote Originally Posted by Tomahawk88 View Post
    Thanks I have crappy bench and can use any and all help.
    Quote Originally Posted by Bolanrox View Post
    same here my bench is pretty sad - definitely planning on trying out these tweeks this weekend
    What do you guys consider crappy??
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    Nice!
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    Quote Originally Posted by vidapreta View Post
    What do you guys consider crappy??
    Well right now I weigh about 235 and bench around 315+. I want to drop down to the 220 weight class and do a powerlifting competition.
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    Good info, thanks!
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    Quote Originally Posted by vidapreta View Post
    What do you guys consider crappy??
    http://www.exrx.net/Testing/WeightLi...hStandards.htm
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    For each of those I would be:
    Press Advanced
    Bench Advanced
    Squat Advanced
    Deadlift Beyond Elite
    Clean Intermediate

    That is pretty sad. I think those standards are a bit low. But makes me think I need to work on my clean lol.
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    I am a Novice for all of those except Deadlift where I am between Intermediate/Advanced.

    Im a newb.
    Log of EPIC by FRL - http://anabolicminds.com/forum/supplement-reviews-logs/202576-should-epic-frl.html
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    after about 4 months of trial and error of teaching myself to bench like this, I finally got it (used to bench flat footed and flat-backed/no-arch, with a healthy bounce lol), now I gotta get my numbers back up.
    -It's not about what you're doing, it's about how you're doing it.
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    i think there is so much wrong with their standards..

    im considered elite in everything there except squat and clean... where i am advanced..


    im not even running anything right now....
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    I can never seem to get my hands in the right spot without a spotter, I always seem to put my left hand in the closely.
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    Keeping my elbows in seems to have made all the difference for me in terms of weight lifted /reps
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    Quote Originally Posted by DerickVonD View Post
    I can never seem to get my hands in the right spot without a spotter, I always seem to put my left hand in the closely.
    Are you using the grooves on the bar to measure yourself out? They are great indicators of hand placement/width.
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    Quote Originally Posted by purebred View Post
    Are you using the grooves on the bar to measure yourself out? They are great indicators of hand placement/width.
    Yeah, but you see the thing is I have a squat rack bench combo, so the bench part is detached from the rack. Which of course means I have to align the bench under the racks each time I bench. I made marks on the ground to try to help me align it right, but I need to make marks on the left side too to make sure everything is even. I'm 6 foot and have about a 73.5" wingspan.
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    Nice read
    ACSM-CPT
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    Quote Originally Posted by swollen87 View Post
    i think there is so much wrong with their standards..

    im considered elite in everything there except squat and clean... where i am advanced..


    im not even running anything right now....
    Well these are just strength standards for weightlifters, not for powerlifters. So for instance, if you fall into the "Elite" category it assumes you probably either do a lot of powerlifting or have many, many years of serious training under your belt (or at least I infer that since the advanced category says the lifter has multiple years of training under their belts). These would be baselines, so lets say if you've been lifting for 8 years and have a lift falling under the novice/intermediate category, it means you're either crippled or have something (horribly) wrong with your training routine.
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    I actually use the "shoulders back and down method", i never really tried the others, i mean, i always put my feet far apart. But thats about it.
    Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free.
    -Jim Morrison
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    Quote Originally Posted by TheMeatus101 View Post
    I actually use the "shoulders back and down method", i never really tried the others, i mean, i always put my feet far apart. But thats about it.
    What about flat benching with dumbbells? I feel it's alot harder to do that when working with dumbbells, especially at the start of the set.
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    Quote Originally Posted by DerickVonD View Post
    What about flat benching with dumbbells? I feel it's alot harder to do that when working with dumbbells, especially at the start of the set.
    Oh yea, i dont do it with Dumbbells. You'll prolly fock up your shoulder/shoulder's doing that.
    Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free.
    -Jim Morrison
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    Anybody can answer this question. Would the "shoulders back and down" thing work well when regularly doing pushups. Never tried it, and my right shoulder kills me when i do pushups, wondering if this method would help???
    Expose yourself to your deepest fear; after that, fear has no power, and the fear of freedom shrinks and vanishes. You are free.
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    Quote Originally Posted by Tomahawk88
    For each of those I would be:
    Press Advanced
    Bench Advanced
    Squat Advanced
    Deadlift Beyond Elite
    Clean Intermediate

    That is pretty sad. I think those standards are a bit low. But makes me think I need to work on my clean lol.
    Same minus deadlift. Can't pull a 400+ yet..
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    Thanx for the tips
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    Quote Originally Posted by TheMeatus101

    Oh yea, i dont do it with Dumbbells. You'll prolly fock up your shoulder/shoulder's doing that.
    A lot prefer that over regular bench because of the reason you said..
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