Dave Tate Coaches Eugene on Bench Press Technique and Warm-ups

Bench Press Warm-up Routine

• 💡 Cable extensions are used to get blood flow to the elbows before benching.
• 🎯 Rotator cuff exercises with dumbbells are performed to prepare the shoulders.
• 🚀 Warm-up jumps are adjusted based on how the athlete feels, using 50 lb increments or adding red bands to the bar.
• ✅ The goal of these smaller movements is to put blood in the joints, chest, and back to ensure readiness.

Leg Drive and Setup

• 🔑 Proper leg positioning involves finding a quad stretch by placing feet further back than usual.
• ⚡ The feet are then slowly scooped out until the heel touches the ground, creating a tight and locked-in position.
• ⚠️ This setup helps prevent the glutes from coming off the base and keeps the rib cage elevated.

Bench Press Technique Cues

• 📌 Dave Tate provides real-time feedback, emphasizing keeping the ribs high and improving leg drive.
• 🧠 The importance of tightness throughout the body is stressed for maximum power output.
• 💥 Cues include rolling forward and using momentum, with a focus on elbow positioning to avoid flaring.