Breaking In A Single Ply Bench Shirt
Big Benchas
by Nicholas Benerakis
3y ago
In this video I show the process I used to break in my single ply bench shirt. These shirts will break in more quickly than a multi-ply shirt so you want to be carfeul in training not to over stretch the material   ONLINE COACHING APPLICATION - https://forms.gle/hMFC55G1LtTMeQga7   MEMBERSHIP SERVICE - https://bigbenchas.podia.com/membership   ONLINE COURSES - https://bigbenchas.podia.com ..read more
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Bench Press Sticking Point Fixes (Weak Off Chest)
Big Benchas
by Nicholas Benerakis
3y ago
  ?CHEST STICKING POINT?   If you find that every time you bench heavy the weight just gets stapled down at chest level there are a few things not so obvious things that you can look at and work on to blast through your bench plateau.   Back Technique During the bench press your back is acting like a spring you load into it and if done correctly it can help you shoot that weight right back up. To do this we want to be sure that our shoulder blades are tucked down and back and that we are properly engaging the lats. As we bring the bar down to chest level it's almost like we're ..read more
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Trick for a Bigger Bench Arch
Big Benchas
by Nicholas Benerakis
3y ago
  ?Bench Arch Trick?   Your bench press setup is critical to staying in a good position during the press. If you're not tight on the setup you are not going to magically find extra tightness or a bigger arch on the press. The secret to getting a tighter bigger bench arch is all in the legs!     The usual way I see lifters set up for bench is they set their feet first then their shoulders. While this can work for some I'd argue that you're not maximizing your leverages by doing this. By using your legs to bridge up off the pad and set your shoulders you're able to achieve a ..read more
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Should You Bench With Wrist Wraps?
Big Benchas
by Nicholas Benerakis
3y ago
  ?WRIST WRAPS?   Wrist wraps can be a great tool that allow you to hold on to more weight in your training. Like any tool however it is possible to use it too much to the point where it can actually be a detriment to your performance.     Over relying on wrist wraps can become a crutch. When you use it to try to mask a problem of weak wrists and forearms it's only a matter of time before you run into a weight that the wraps alone can't handle.       It's a good idea to mix in some heavy training without wraps in order to develop the forearm and wrist streng ..read more
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Bench Press Sticking Point Drill (Stop Getting Stuck off the Chest!)
Big Benchas
by Nicholas Benerakis
3y ago
?PAUSED BENCH ?   One of the big changes you have to deal with when you switch to a powerlifting style of bench press is getting used to pausing off the chest. The pause on the chest can also be one of the greatest tools you can use to develop your bench press. Doing a long style pause bench can do wonders in creating more back tightness, fixing a bad bar path, and just increasing your bench!   This drill is going to be a 10 second hold with about 50% of you 1rm. You can start lower and build up over a few weeks but consistency is going to key. From here you would get into your usua ..read more
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Bench Press Solutions For Short Benchers (Having Trouble Reaching the Floor)
Big Benchas
by Nicholas Benerakis
3y ago
  ? Short Leg Fixes?   Limb length is something that you're just going to have to work with/around in powerlifting. It can be especially frustrating at times especially if you're having trouble reaching the floor with your feet on the bench press. There are some solutions and fixes that you can begin implementing immediately to help you be able to effectively utilize leg drive on the bench press!       Change Your Foot Position   This works especially well if when you get your feet out wide your on the balls of your feet. Switching to a more narrow feet out wide ..read more
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How to Adjust A Bench Shirt (Closed Back)
Big Benchas
by Nicholas Benerakis
3y ago
  ? Shirt Adjustments?   If you have a closed back shirt whether your power lifting federation requires it or it's a matter of preference it can be a little frustrating to try to jack it up for a big bench attempt. Shirt adjustments are not impossible with a closed back shirt but you do have to go about it a little bit differently than an open back shirt.     To adjust an open back shirt you want to have someone lift the back of the shirt up towards your traps. This gives you the room to make adjustments to the front of the shirt. From here you can jack up the shirt by pul ..read more
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Simple Tip For A Stronger Bench Press!
Big Benchas
by Nicholas Benerakis
3y ago
  ? TAKEOUT FIX?   Taking the bar out with soft elbows can be deceiving. On one hand it makes you think that you're benching a shorter range of motion because the bar isn't traveling as far. But it doesn't actually help you press more weight. By taking the bar out with soft elbows you're relying on your arms to support the weight. It's very hard to transfer the load into your upper back and lats if you take the bar out with soft elbows.   We want to think of your arms like a wedge, on the takeout they just transfer the weight of the bar into the pad. Your arms are just there to ..read more
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Technique Training Tip for Equipped Benchers
Big Benchas
by Nicholas Benerakis
3y ago
  ? Bench Groove?   Trying to work technique in a bench shirt can be difficult especially if you're trying to use weights that are close to your equipped max. When you're working with close to maximal weight you can get stuck with just trying to survive under that weight.     Next time you're trying to get some technique work in the bench shirt try working with weight that's about 60-70% of your max. If you don't have a max established just use a weight that's you know that you can't touch. From here try doing triples. Triples are great because it gives you enough time und ..read more
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Forearm Pain Fixes, Bench Pain Free!
Big Benchas
by Nicholas Benerakis
3y ago
? Forearm Pain?   One of the most common bench press issues I deal with and see lifters deal with is forearm pain. When you're gripping the bar that hard and you're benching some heavy weight these kinds of injuries just seem to crop up from time to time. We can however do some things to prevent and to help ease that and get back on to some more benching!   Sometimes it can just be a matter of not stretching out the flexors of the forearm. For this my go to stretch is pretty simple, just put your hand out against the wall and push into the palm of your hand. First thing in the morni ..read more
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