Bench Set Up For Me

[Joey Smith]

There are a ton of different way of getting yourself set on a bench. This is what works for me.

1. Lay down on the bench with your head hanging off the bench.
2. Grab the bar with a reverse grip.
3. Position your feet as far back as possible.
4. Work your feet out so your on the balls of your feet.
5. Move your shoulders toward your butt, get into an arch.
6. Plant your traps down.
7. Squeeze your shoulder blades together.
8. Grab the bar index fingers on the ring.

Lifting
1. When the hand off person hands you the bar hold it and squeeze your shoulder blades together.
2. As your bringing the vbar down, elbows in, rip the bar apart.
3. Pause 2 seconds when you touch your body.
4. As you start to press up, try and push your heels down ot the floor. this activates leg drive. (You shouldn;t be able to move your heels if you are in a good position.)
5. As the bar is moving up pop your elbows back and take advantage of your natural groove. (Forget about pressing in a straight line.)
6. Hold it at lockout.
7. Rack.

[youngbuck]

hey joey have you tried pvc pipe training before?brain siders does it alot.

[shank]

I can't do that set up method because no matter what, my shirt rides up. We are having to experiment with different ways. Any suggestions?

[COOKE]

shank,
what kind of shirt are you using? this matters alot as far as the shirt riding up.

[shank]

Right now, I'm in an open-back, single Fury. The biggest problem before was trying to set the shirt because "The Twins" kept getting in the way. Set up just made everything worse. Now that it's an open-back, we fight it less, but it still seems to ride when I set up.

[COOKE]

can you get the fury with a scooped neck? if not you can send it to jenny phillips and have her scoop it for you. this allows you to manipulate the shirt more without moving it as much. if the cut is straight across the shoulders like the rage x it's hard to get it low enough to stay in place. the scoop makes it stay in place a lot better. i don't even wear a belt any more to hold mine in place. all of my shirts have a major scoop.

[gopostal42]

theres very little if any scoop in a fury but the katana shirts s/s and a/s are both much more scooped.

[shank]

I've thought of scooping the neck, but hadn't gone further with that thinking yet... being that I'm just back in it. I'll look into it. Other than that, is there better set ups to try?