Tips From the Top of the Leaderboard - Bench Press tips

We regularly work with top athletes and each time we ask them 'what is your top tip for people getting in to lifting'. 

Each time, we receive some fantastic feedback and we wanted to share some of these tips with you. This page is a list of the bench press tips. We have also shared our squat and overall tips

Remi Data - @remi.data (Instagram) - 230kg Bench:

"Get in the zone where its you vs the bar. Don't think about or look at what the weight is, you're just gonna go, take the bar out and press it as you always do. When setting up, once your back is set on the pad, keep constant leg drive tension from this point on (around 40 - 50%). Try to squeeze the bar with your hands and have the weight in your arms during and after the un-rack, with chest staying relaxed, let shoulders rest on/drop to the pd. Take a big breath, brace your car and begin the movement. Once the bar touches your chest, press with everything you've got and leg drive 100%, only breathe out at the top/after completing the movement"

Kelsey Schubert - @kelsey.schubert (Instagram) - 102.5kg bench: 

"Increase your training volume, especially for women. Going from benching 2x/ week to 4x/ week added 25lb to my bench in 4 months "

David Roberts - @bando_sbd (Instagram) - 200kg bench:

"Biggest game changer for me was generating and maintaining tightness. Wind yourself up like a spring, tuck in those elbows, pack those lats, brace your core and explode."

Sam Hinks - @sam.hinks94 (Instagram) - 227.5kg bench:

"The most ignored part of an athlete pursuing bench press gains, is building a big & strong back!

The back is the foundation of our press, without a strong and stable foundation, you're screwed from the start!

get very strong in the upper back, row heavy, pull down heavy and learn to engage the back throughout the press, and you'll see very fast progress in your bench press strength!"

Matthew Chaney - @coachedbychaney (Instagram) - 210kg bench:

"Full Body Tension:

The bench press isn't just a chest and arms lift, your whole body should feel locked in. So before you unrack...

1. Squeeze your shoulder blades together and press them down in to the bench
2. Grab the bar like you're trying to snap it in half outward.
3. Brace your abs as if someone's about to take a swing at you.
4. Drive your feet in to the floor so you're solid from head to toe.

If you're tight enough, the bar will feel lighter as soon as you unrack, your whole body is pressing, not just your arms."

We love these tips and hope they help you in your journey and keep you motivated to keep pushing.

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As well as get on to our Leaderboard.

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