To be clear, here is a list of gym movements that are dangerous if done sloppily, or with too much weight:

EVERY EXERCISE KNOWN TO MAN!!

Now, in no particular order, bench press helpers:

- Train with lifts like the bench press, not the bench press itself. This builds strength and coordination without causing central nervous system burnout.

- If the bar flies back towards your face, you need to work on your back strength.

- For every pressing motion, work an equal number of pulling motions. Balanced muscles equal happy shoulders.

- To attack a sticking point, get stronger. You won’t stick when lifting that old weight anymore.

- Another way to blow through sticking points is to build speed off of the chest. Momentum carries the bar right through that mini-max.

- The three methods of training are Repetitive Effort, Dynamic Effort, and Maximum Effort. All three have the proper time and place to be used. Conjugate periodization trains two or even three in the same training cycle, as opposed to linear periodization, which just focuses on one at a time.

- Tuck the feet back, trying to get them under your shoulders. This locks the back in place and gives you a stable foundation to push from. It also keeps the hips down.

- Never press with your feet in the air. This is stupid and anyone doing it should be slapped. Repeatedly. And then again. Don’t do it.

- When training Dynamic Effort, use some sort of accommodating resistance, such as bands or chains. This allows you to keep accelerating the bar and protect the elbows.

- Try benching with chalk on your hands. Chalk makes every lift better. And leaves white marks when you slap someone for benching with their feet in the air.

- The bench press is mainly a shoulder and triceps lift, not a chest lift. Unless you take a wide grip and flare your elbows. (Side note: don’t take a wide grip and flare your elbows)

- To build bottom-end strength, try overhead presses brought lower on the chest or dumbbell presses.

- To build top-end strength, use board presses and rack lockouts.

- Even if you don’t care how your legs look, squat and deadlift. You’ll get stronger overall, and make a lot more progress on more upper-body oriented lifts.

- Depress your shoulder blades. If you’re not coordinated enough to do this, you shouldn’t be attempting any heavy weights.

- Have someone hand you the bar. This keeps those scapula depressed.

- Always set up and lift the same way. Practice doesn’t make perfect. Perfect practice makes perfect.

- The shoulder is a joint designed for mobility. This means it should be trained for stability. Chain suspended pushups and swiss ball pushups plus are two great ways to do this. Grabbing a ten pound plate and doing arm circles as your warmup is not so good.

- During absolute max attempts (in competition), wear a lifting belt. This helps a lot.

- Stop worrying about the weight and do it right. That hottie in the corner doesn’t care how much is on the bar, and won’t even notice you until you have to have someone pull the weight off your chest.

- It’s called failure for a reason. And it’s bad. End on a make.

- Remember how chalk makes everything better? Put some on your upper back. Spray fixative works even better, but they probably don’t allow that at your gym. (Change gyms)

- Practice dismounting the bench after a personal record. Try jump kicking the ceiling.

That’s it! Next bench day try something new, like thick bar two-board chain-resisted presses.

UNLEASH THE BEAST!!

Lucas Wold is an elite strength and conditioning specialist located in central Washington state. Working with athletes of all levels, from adolescent beginners to Olympians to professionals, he focuses on spreading the most effective training methods to as many people as possible. He can be reached through his website at http://www.BeastAthletics.com

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