As one of the most commonly used exercises in high school strength training programs, the bench press can help athletes make gains in the weight room and on the playing field. As with any exercise, it is important to begin with the basics and follow a progression before engaging in the full exercise. This will help your athletes complete the movement correctly, gain the most benefit, and decrease the chance of injury.

In a blog for the International Youth Conditioning Association (IYCA), Tobias Jacobi, current Strength and Conditioning Coach at Strong Rock (Ga.) Christian School who previously spent 15 years coaching at various levels, explains the progression plan that he uses with his athletes. He recommends progressing athletes through multiple levels before reaching the pause bench press:

Bench Push-Up

Perform a push-up with both hands on the bench. The athlete’s chest should touch the bench during each repetition. If an athlete cannot hold the proper posture and execution, this movement can be made easier by putting their knees on the ground. Jacobi suggests waiting to progress the athlete until they can perform 10 perfect repetitions of this movement.

Push-Up

The athlete should focus on holding their body posture and proper execution throughout the movement. One coaching cue Jacobi uses is telling athletes to squeeze their elbows into the body. Again, if the athlete is struggling to do this movement, they can make it easier by putting their knees on the ground. Jacobi recommends athletes be able to perform 10 perfect repetitions before moving to the next movement.

Once athletes have mastered these exercises, Jacobi’s recommended progressions begin to utilize weights as resistance. But first, he covers a few topics with his athletes. One of these is proper set up on the bench. Jacobi has athletes lie directly under the barbell in order to create a straight line between the barbell and eyes. Next is body position.

“First, we want the shoulder blades in the bench,” write Jacobi. “Second, we want the hips to stay in constant contact with the bench for the entire time throughout the movement. Lastly, we want the feet flat and pressed into the floor. This allows for the lifter to use the lower body by pressing through the floor during the bench pressing exercises.”

Jacobi also focuses on grip. He begins with barbells and progresses to dumbbells for each individual exercise, as the barbell adds stabilization. Jacobi utilizes blue and red tape, with the blue tape on the outer ring of the barbell and the red tape covering from the smooth part of the barbell towards the middle. Athletes are told to go no wider than pinky fingers on the blue tape. Once athletes are taught these coaching cues, they can move on to the next progressions:

Floor Press

Begin with a 25 pound barbell. Have the athlete lie on the ground under the barbell and lower the barbell straight down with their elbows tucked at a 45-degree angle. Lower the barbell until the elbows touch the ground. When the barbell is completely at rest, press upward and fully lock out the arms.

DB Floor Press

This move is similar to the floor press, but utilizes dumbbells in place of the barbell. Jacobi explains that athletes’ palms should face towards each other, as this helps keep the elbows in the proper position.

Board Press

Now on a bench, have the athlete once again use the barbell, lowering it in the same motion that they executed the Floor Press, stopping just above the chest. Then, the athlete will press upward until their arms lock.

DB Bench Press

This exercise uses dumbbells and the same grip position as the DB Floor press. Begin by extending the dumbbells upward. Lower them until they touch the chest and then press upward until the arms lock out at the top. Jacobi stresses the importance of controlling the weight throughout the movement, so athletes should focus on not allowing the weight to bounce off their chest.

Close Grip Bench Press

Have your athlete grip the barbell with their middle finger on the red tape. Lower the barbell until it touches the chest and press upward until the arms lock at the top. Again, the barbell should be kept in control throughout the movement.

DB Incline Press

With the bench at an inclined position, have athletes hold the dumbbells with palms facing each other. Follow the same movements as the DB Bench Press, focusing on controlling the weight throughout the exercise.

Pause Bench Press

This is the final movement in the progression. According to Jacobi, athletes should lower the barbell until it rests on the chest. After a three second pause, explosively press the barbell upward until the arms lock at the top of the exercise.

This post provided by ONEighty Athletics

Here are 15 proven  drills to help develop arm strength in baseball players. Play the video below to see the execution of each drill.

Lower Body – complete as a circuit and repeat: 5-5-5 Squat (5 half squat, 5 drop squat, 5 squat jumps)
MB Slams x 10
Reverse Lunge 90/90 Hold x 12ea leg
SL Glute Bridge x 10ea
Stride to CF and back
Repeat x 1

Upper Body – complete as a circuit and repeat: Seated Wall Slide with Hold – x6 (:15s hold)
Prone Series (presses, snow angels) x :10s ea
Band Reach and Row x 10ea
Band Reverse x10-15
Non Dominant Side Shuffle to CF and back
Repeat x 1

Core:
3-Way MB Plank x :30s Each
Non Dominant MB side toss x10
Hip Flexor Wall Iso Holds x:15s
Partner Pallof Press Hold x:20s
Stride to CF and back
Repeat x 1

Click the link  Ultimate Pitchers Inseason Training Blueprint. to get a Free Copy of this program

This post is provided by Training-Conditioning

A good example of how to build movement and lifting skills is a well designed teaching progression for the squats and Olympic lifts.

By Tim Crowley
Tim Crowley, CSCS, PES, is the Head Strength and Conditioning Coach at Montverde (Fla.) Academy. He holds elite coaching licenses with USA Cycling and USA Triathlon, and he has been named Development Coach of the Year and Elite Coach of the Year by the latter organization. He is also the owner of TC2 Coaching, LLC.

In an earlier post, Tim Crowley described how he teaches fundamental movement patterns to develop total athleticism in the weightroom. This week, he provides an example through a squatting progression.

A good example of how we build movement and lifting skills is our squatting progression. Squats are a standard in most college strength programs, so we want our athletes to have a good squatting base to build from. Once they master bodyweight squats, we start them on goblet squats with a 22-pound kettlebell. When they can goblet squat at that load with perfect form, we progress them to a 45-pound kettlebell. This makes the transition to squatting with a 45-pound bar seamless and reduces their injury rate when they begin heavier squatting.

Like squats, Olympic lifts are common in collegiate weightrooms. Developing skills in these movements while athletes are in high school builds their athleticism and explosive power and better prepares them to execute at the next level.

While teaching Olympic lifts, it’s beneficial to start with transitional exercises. These allow us to focus on a single aspect or skill of the lift as part of our warm-up to the key lifts. Some of my favorite transitional exercises are:

• Vertical leap from a hang position, which teaches athletes to push their feet into the floor and drive their hips to move the bar explosively

• High pulls from a clean or snatch grip to teach high elbows on pulling

• Snatch balance to teach speed of movement and shoulder mobility

• High cleans from the waist to teach quick pulling to a catch position.

Here are three exercises that can really help to accelerate your bench press. These can be utilized to super set a heavy bench press set.

In the clip below Michael Cano, from ONEighty Athletics, demonstrates three explosive  exercises that he uses to super set a bench workout.

Here are the three exercises demonstrated in the video clip.

1. Plyo Push-ups
2. Med Ball Drops
3. Plate Punches

 

The YouTube video has audio so please make sure that your sound is turned up and that you have access to YouTube. Note that some schools block access to YouTube. Click the arrow to play.

Increasing vertical leap and power will improve the athletic performance of most athletes. Here is a quick routine that can help improve power and vertical leap.

In this clip Michael Cano, from ONEighty Athletics, shares a sequence of exercises that he uses when training his athletes.

He begins the workout with an explosive movement. In this clip he uses High Pulls, however, you could easily use a clean or snatch instead.

Coach Cano offers  the following coaching tips for executing the High Pull:

• Legs hip width
• Hands thumb width from the groove
• Roll the wrist
• Set the back
• Engage the core
• Load the hips
• Butt back
• Shoulders should cover the bar
• Take a big aggressive jump shrug movement.

To begin this workout he has his athletes do 5 reps of the High Pull. Upon completion of the High Pulls, they immediately do 5 reps of box jumps, followed by another set of 5 High Pulls.

Next he as the athlete do 5 reps of depth jumps.  Here the athlete will drop from one box and the immediately accelerate up on to a second box. Then just as before, the athlete will do another set of 5 high Pulls.

The final exercise is Hurdle Hops (he uses benches in the video). In this exercise, the athlete will begin in a power position and essentially do a tuck jump up over the hurdle while being sure to bring their knees up towards his chest. The athlete should land softly in the power position and pause. Next they should stand up and then return to the power position before executing another hop over the next hurdle. Upon completion of the Hurdle Hops, the athlete will complete 5 reps of High Pulls.

Coach Cano has a ton of resources for coaches and one of those is absolutely FREE. Click the link The Ultimate Speed Training Blueprint to get your copy of the free eBook.

The YouTube video below has audio, so please make sure that your volume is turned up and that you have access to the site. Note some schools block access to YouTube.

 

Don’t forget to get your free copy of The Ultimate Speed Training Blueprint