Bench Variation | BridgeAthletic

This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is the Bench. Every Thursday we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1: Dumbbell Bench Press

Cue 1: Lie face up on bench. Dumbbells elevated over chest. Arms extended over shoulders. Do not lock elbows.

Cue 2: Lower Dumbbells to extended chest-line. Back flat on bench, head neutral. Elbows should lower at 45 degree angle

Cue 3: Push Dumbbells upwards to starting position. Do not lock elbows. Repeat for prescribed reps.

Variation 2: Incline Barbell Bench Press

Cue 1: Lie on 30 degree inclined bench. Barbell elevated over chest. Do not lock elbows.

Cue 2: Lower barbell to chest-line. Wrists over elbows, back flat on bench, head neutral. Elbows down to 45 degree angle

Cue 3: Push barbell to starting position. Do not lock elbows. Back flat on bench, head neutral.

Cue 4: Repeat for prescribed reps.

Variation 3: Barbell Bench Press

Cue 1: Lie face up on bench. 5 points of contact with bench (head, back, bottom, and both feet). Wide grip on barbell. Arms extended. Do not lock elbows.

Cue 2: Lower barbell to chest-line. Back flat on bench, head neutral. Create tension by trying to "break the bar"

Cue 3: Push barbell upwards to starting position. Do not lock elbows. Repeat for prescribed reps.

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