Stronger in 60 Seconds: How to keep your butt down when you bench press

A video posted by Adam Pine (@adam_pine) on

One of the most common questions I get about benching is, “How do you keep your butt down when you bench press?” 

Here’s a surprisingly simple tip to keep your glutes planted while you bench.

Top Video: Butt’s coming off the bench when I press.

My glutes start in a relaxed position.

When leg drive kicks in and I press, my glutes flex and pop off the bench like I’m doing a glute bridge.

Bottom Video: Glutes tight the entire time — butt stays on the bench.

I setup with my glutes tight and keep them flexed.

This sets my hips in their highest position with little room to move.

When I apply leg drive and press, my hips and glutes are already locked in place and unable to extend further up off the bench. .

Setup: flex your glutes like you’re trying to crack a walnut between your butt cheeks. Keep them tight the entire time.

Leg drive: rather than just pushing your heels straight down, try to push the floor to the wall in front of you. Drive your heels forward and down, like you’re trying to poke holes through the front of your shoes.

For more on how to improve your leg drive, CLICK HERE.

Want a bigger bench press?

Shoot me an email at with “BENCH PRESS” in the subject line.

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