Tuesday, June 3, 2014

Kids’ Classes are back for the Summer. Join Max, Sundays at 3pm . Show up a little early to register. Ages 6-12

Fitness Performance
A. A.
Bench Press Bench Press
5 x 8 20 Min to 1RM
B. B.
For Time: For Time:
1000m Row or 800m Run 1500m Row or 1 Mile Run
15 Burpees 25 Burpees


Proper Bench Technique

  • Shoulders back on the setup/rear delts are sitting on the bench
  • Bring the weight over the chest (not above the eyes)
  • Shoulders tight on the setup leading to a tight arch in the back
  • Break the bar on the way down: puts elbows in the right position
  • Spread the bar with the hands on the way up: activates the triceps
  • Wide feet/pushing feet into the ground/ spreading the floor with the feet


The following Bench Press errors are either inefficient or potentially dangerous. Avoid them at all costs.

  • Unracking with Bent Arms. Don’t risk the bar falling on your face. Your arms are strongest when your elbows are locked. Unrack & bring the bar above your chest with locked elbows.
  • Pressing to Your Face. The shortest distance between 2 points is a straight line. Press in a straight line. Fix a point at the ceiling where you want the bar to go. Don’t look at the bar.
  • Bending Your Wrists. This will get you wrist pain. Put the bar in the palm of your hand. Close to your wrists, not close to your fingers. Squeeze the bar so it doesn’t move.
  • Elbows. Too high is bad for your shoulders. Too low is inefficient. Put your elbows between perpendicular to & parallel with your torso.
  • Shoulders Forward. Don’t let your shoulders roll forward. It’s bad posture, bad technique & a guaranteed way to get shoulder injuries. Keep your chest up, shoulder-blades back & down and upper-back tight.
  • Glutes off the Bench. This makes the distance the bar travels shorter & thus the Bench Press easier. However it puts pressure on your back, especially when the weight gets heavy. You’re more stable when your glutes are on the bench. Keep them there.
  • Pushing Your Head into The Bench. You’ll injure your neck. Tighten your neck muscles, without pushing your head into the bench.