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The BEST Bench Press Set Up & Routine | The Muscle Doc

In this episode we brought in Dr. Jordan Shallow aka @the_muscle_doc to share with the Mind Pump audience his 5 steps towards proper bench press form. We get started with 5 cues on how to properly set up for the best bench press technique. - Always maintain 5 points of contact (feet, butt, upper back, head and grip) - The safer you are on the bench, the stronger you will be - Start with your feet - The movement gets grounded into the floor - Good rule of thumb = have your heels under your knees very least - The more your back is arched the further back your feet will be - At least 90 degrees to create tension - More core activation lifting heavier weights - You can lift heavier weights with your feet on the floor - Create a horizontal leg drive - Leg driving into your upper back - Butt stays on the bench - Have the intention of heels down chest up - Shoulder blades together and down - Grip width should be symmetrical - Closer grip more triceps - Wider grip more dents and pecs - Close Grip - Dose dependency (does not equal) if some is good more is better - Grip is intent on the bar - Try to externally rotate on the way down - Internally rotate on the way up - Safer for your shoulders - Lowering the bar into a position where our muscles can express more strength its okay to have some horizontal travel of the bar - Thinking about squeezing through the pinky on the way down Subscribe to Mind Pump TV - https://goo.gl/h44uXg CONNECT WITH US: INSTAGRAM: http://bit.ly/mindpumpmedia TWITTER: http://bit.ly/2vN1qpE FACEBOOK: http://bit.ly/2vq95cd SHOP MIND PUMP: http://bit.ly/2uvQY6b https://www.amazon.com/shop/mindpumptv PRIVATE FACEBOOK GROUP: http://bit.ly/2vuntia PODCAST: iTUNES - http://apple.co/2vMEPcA STITCHER - http://bit.ly/2hQSIAS