Monthly Archives: July 2015

Stronger in 60 Seconds: Build a Bigger Bench

A video posted by Adam Pine (@adam_pine) on

 

Creating tension through your lats during the eccentric, or negative portion of the bench is one of the key elements to building a bigger bench.

When you load up properly, it will give you an explosive spring off your chest. I like the analogy of loading up a spring. Press down on the spring as you lower the weight, release the spring and explode up when you press.

Practice this simple bench press drill to build tension in your lats for a bigger bench press:

Set your arch.

Screw your shoulder blades into your back pocket.

As you lower the bar, try to touch the outside of your lats together and load your lats as you lower the weight to your chest.

Create so much tension that you cannot touch an unloaded barbell to your chest.

Do the same with weight on the bar and the weight will force the bar to touch, giving you an explosive spring off your chest.

Building tension through your lats is one of the best ways to optimize your bench press and blast through your sticking points.

 

Looking to build a bigger bench? Send me an email at adamnpine@gmail.com with “BENCH” in the subject line!

 

 

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Good Fitness Reads of the Week: 7/26/2015

Hope you’re enjoying your weekend!

Time to recap all the best fitness info from this week.

Strength Tips

A common mistake made in the deadlift setup is allowing your knees to track too far forward. An excessive forward shin angle can cause several problems. (More on this in the article at adampine.com) Here’s a simple way to correct it: Build tension in your hamstrings by moving at your hips. Find your heels and push your hips back to the wall behind you. Feel the tension build in your hamstrings until you can’t push your hips back any further. Lower your hips into a strong starting position while maintaining tension in your hamstrings. At no point do you need to think about bending your knees. They will bend on their own as you lower your hips. This will keep your shins (relatively) vertical and allow you to keep your weight back and maintain tension through your backside. #powerlifting #squat #bench #deadlift #strengthtips #technique

A video posted by Adam Pine (@adam_pine) on

Recommended Reading

  1. Bro-Split Versus Total-Body Training: Which Builds More Muscle? via Brad Schoenfeld
  2. Exercise Video of the Week: 3 Common Bench Press Mistakes via Ryan Wood
  3. 4 Rules for Choosing Accessory Exercises via Tony Bonvechio
  4. 7 Big Rocks of Fat Loss via Bryan Krahn
  5. Regressing the Pushup via Rob Colameta
  6. Stronger in 60 Seconds: Increase Your Deadlift via Adam Pine
  7. Exercise of the Week: 1-arm Serratus Wall Slides with Med Ball via Eric Cressey
  8. 10 Deload Week Mistakes that are Hurting Your Recovery via Tony Bonvechio
  9. How Much Vitamin D Should You Take For Optimal Health? via Authority Nutrition
  10. How a Gym Owner Went From Struggling to Make Rent to World Renowned via Matt Mayberry, DeFranco’s Gym
  11. How to Lose Fat: 10 Things You NEED TO KNOW Before Getting on the Scale via Jordan Syatt
  12. Whole Foot on RDL’s – Robertson Training Systems via Mike Robertson
  13. Outrun your fork and gain muscle via Spencer Nadolsky
  14. More Reps vs. More Difficulty – A Grip Based Example via Ross Enamait  
  15. When To Progress an Exercise via Tony Gentilcore
“Be stubborn about your goals and flexible about your methods.”
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Stronger in 60 Seconds: Increase Your Deadlift

A video posted by Adam Pine (@adam_pine) on


A common mistake made in the deadlift setup is allowing your knees to track too far forward.  An excessive forward shin angle can cause several problems.

It can cause you to shift your weight forward and lose tension through your hamstrings.

When the bar leaves the ground your shins become vertical.

If your shin angle is too forward in your setup, it increases the distance between the bar and your body, creating a less efficient path for the bar. If your shins are still too forward after the bar leaves the ground, it will pull you forward with it.

Here’s a simple way to correct it:

Build tension in your hamstrings by moving at your hips.

Find your heels and push your hips back to the wall behind you. Feel the tension build in your hamstrings until you can’t push your hips back any further.

Lower your hips into a strong starting position while maintaining tension in your hamstrings.

At no point do you need to think about bending your knees. They will bend on their own as you lower your hips.

This will keep your shins (relatively) vertical and allow you to keep your weight back and maintain tension through your backside.

Deadlift setup varies based on the individual and everybody’s shin angle won’t be the exact same. You should aim to have your weight back behind the bar, which will create a fairly vertical shin for most people.

 

Want a bigger deadlift? Send me an email at adamnpine@gmail.com with “DEADLIFT” in the subject line.

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