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benchmonster
New member
Project,
here is what has worked for me.
Lift yourself off the bench holding the bar. The muscles used in your upper back to do this are the ones you are needing to tighten up and keep tight.
While still flexed and pinched, jam your upper back into the bench, and concentrate the entire rep on pulling the bar apart. If you are actively trying to spread the bar apart with your hands, then you are using your upper back muscles to do this.
it will be especially noticeable in a shirt, but it will amaze you how easy bench pressing is, once you learn to do that. Just think about tearing that bar in two peices and flex hard. It is the same way you would perform a proper bent-over barbell row.
Think about how you feel at the top of the rowing motion. Practice this by pausing your rows at the top. I would recommend doing some static rows. Row the weight up, and hold it against your belly/chest till you give out. If you can do it for 10 seconds like that, then you won't have any problems when you go to bench.
B.
here is what has worked for me.
Lift yourself off the bench holding the bar. The muscles used in your upper back to do this are the ones you are needing to tighten up and keep tight.
While still flexed and pinched, jam your upper back into the bench, and concentrate the entire rep on pulling the bar apart. If you are actively trying to spread the bar apart with your hands, then you are using your upper back muscles to do this.
it will be especially noticeable in a shirt, but it will amaze you how easy bench pressing is, once you learn to do that. Just think about tearing that bar in two peices and flex hard. It is the same way you would perform a proper bent-over barbell row.
Think about how you feel at the top of the rowing motion. Practice this by pausing your rows at the top. I would recommend doing some static rows. Row the weight up, and hold it against your belly/chest till you give out. If you can do it for 10 seconds like that, then you won't have any problems when you go to bench.
B.
