MY TRAINER | Bench press when lifting heavy weights…need broad, solid, tight foundation

http://www.DoctorsToTrust.com
presents episode 554 | My Trainer
Nels Solo’s DoctorsToTrust.com podcast

HI, this is Nels Solo...founder of DoctorsToTrust Youtube and website.
This is my resistance training trainer--my son.
He got me into the gym and into nutrition several years ago.

When you load, when getting into heavy weights
-brace yourself, lock your back
-brunt of the weight will be between your shoulders

If you over arch your back, the weight will come down on neck...
-don't over arch: find mid spot between neck and shoulder blades

Set up: before you lie down, 'lock-in' back so when lie down:
-shirt comes up a little; arch enough to feel flat part of back
-firmly planted as a foundation

Moment you start to unrack: make sure everything is locked in
-driving hips upward, flexing glutes

As unrack, even though back and shoulders are pulled down
-as you grab the bar you feel lats engage with bench
-use that to your advantage

Take a deep breath in, unrack, use lats as a wide foundation
-as you lower bar, feel lats act as side support

Some like to go close grip, but can
-switch it up sometimes and go wider
-if closer, put thumb fully centered: mid, power grip

Prepare for dismount: slight arch in back,
-butt firmly planted
-feet driven into ground...not pushing up; back toward head

When taking bar: lift it, then 'try to bend it' to engage lats
-pull it down, still 'bending it', to above nipple line
-when you explode up, not straight up, but to directly above head

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