Benching Tips with Baker

Key Factors to Focus On

1. Leg Drive
2. Bracing
3. Scapular Retraction
4. Grip

General Advice

• Start Light: Practice new movements with light weights for repetitions.
• Muscle Memory: Incorporate the new movements in every set to build muscle memory.
• Consistency: Apply these techniques consistently over weeks before increasing weight.

1. Leg Drive

• Definition: Timing the press to allow legs to support the movement.
• **Technique: **
  • Easier with pause benching than touch-and-go.
  • Can be achieved with different foot positions (tucked or flat-footed).
  • Build tension in the quads by pushing legs back and pressing off the ball of your foot.
• Benefit: Adds initial 15-20% of the press, aids stability throughout the movement.

2. Bracing

• Definition: Drawing air into the core to create a stable foundation.
• **Technique: **
  • Take a large breath into your stomach and lock it tight.
  • Imagine bracing for a punch to the gut.
  • Hold the air tightly throughout the press, though you can slowly exhale as you complete the lift.
• Benefit: Increases stabilization and muscle activation.

3. Scapular Retraction

• Definition: Pinching shoulder blades together to engage lats.
• **Technique: **
  • Imagine pinching a finger between your shoulder blades.
  • Dig shoulder blades and traps into the bench.
  • Keeps elbows tight and supported by the lats.
  • Increases chest prominence and reduces range of motion.
• Benefit: Provides a strong foundation, supports the movement, and reduces instability.

4. Grip

• Definition: Finding the optimal hand position to ensure stability.
• **Technique: **
  • Aim for 'joint stacking'—wrists in line with elbows.
  • Helps reduce stability issues and focus muscle tension.
• Styles: Varies between chest-dominant and tricep-dominant pressers.

Putting It All Together

• Combine all four elements: leg drive, bracing, scapular retraction, and grip.
• Consistency: Practice integrating these steps until they become second nature.

Demonstration

• Example setup and execution to show combined steps:
  • Tight back and traps, feet back for tension in quads.
  • Grip position, take two breaths for bracing and scapular retraction.

Summary

• Goal: Control every part of the movement for effective bench pressing.
• Outcome: Improved stability and strength, leading to better bench press performance.