I love benching but there’s nothing worse than that damn sticking point where the bar seems the heaviest.
That’s why in today’s coaching, I’m going to show you my mobility hack for building strength in this exact position so you can smash right though that stubborn sticking point at the bottom of your bench.
A BIG BACK = A BIG BENCH
What most people don’t realize about the bench press is how much upper back is involved. A big time powerlifter once told me that you can tell how big someone’s bench is by the density of their back. The thicker the back, the bigger the bench.
One of the main functions of the upper back is scapular retraction, (the ability to squeeze your shoulders together). Learning to not only get into this over exaggerated position but also being able to control it will allow you to be able to produce more force in the area just above your chest.
No equipment is necessary so watch the video above and get ready to say goodbye sticking point!
HOW TO PROGRAM IN YOUR ROUTINE
I would perform this drill on bench days to prime the body for what it’s about to do. Start with 3 rounds of the 3 by 10 second holds. For example, perform a round of 3*10 before your first warm up set. The repeat before your next two sets of bench for a total of 3 rounds. To progress, increase your duration of time holding the position to 15, 20, 25, and eventually 30 seconds.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field. He's coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. CLICK HERE to learn more.
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified