Prepare for Battle

Bulletproofing for the Bench Press – Part 2: Specific Prep

By: Pete Arroyo, Legacy Strength Systems

In Part I of this series we explored the importance of a passive loaded prep to help aid the hypertonic in quest for bulletproof bench training. Maybe to the chagrin of the anti SMR, passive stretching crowd. Just remember let’s take bench pressing for what it is; a static athletic event in which the blend of flexibility and stability is of paramount importance in gaining the proper set-up. In simple terms, we must be “loose” in one place (hip flexors) and “tight” in the others (shoulder girdle) at the same time.

Ok, now we’re loose…where do we go from here? Like any athletic event, at least the one’s I’m familiar with, most begin with a general warm-up. Just watch a pregame in football. Some guys stretch or go through “walking” warm-up drills to improve joint motion before they start their faster, more specific drills running routes and coverages before kickoff. Powerlifters should honestly treat themselves no different. Just before we take (I personally advocate during as well) our lighter, ramp up sets we can utilize more specific, faster paced drills to enhance body temperature and local muscle priming as well. We can also refer to this as “loaded dynamic prep” or LDP for short. Several drills serve our purpose here.

Push-up w/Prying Technique:

Included can be things like push-ups with a prying technique that serve as a loaded stretch of sorts to help open our rib-cage a bit further. I used the “prying” technique as per the prying technique used for a squat movement. [1] My preference here is to elevate my hands on a plates. During the descent focus on squeezing between the shoulder blades while bracing the abdomen (as in a front plank). Upon reaching the bottom, squeeze harder attempting to expand the chest. Hang out in the bottom or few seconds before prying one side of the chest to the floor then to the other in a smooth fashion. Again, with each pry attempt to squeeze the shoulder blades together, to reinforce to your brain that this is where you need to be.

Pausing Pull-Aparts:

Band Pull-aparts (bastard slacker son of the old “chest expander” exercise) with a 3-second pause lend themselves well to cue the rhomboids to fire, helping us pack the shoulder blades. While grasping a mini or micro-mini band with a palms down grip,elbows straight, at shoulder height. Begin by retracting the shoulder girdle back before pulling the arms rearward around the sides. Hold here for a count of three attempting to draw the shoulder blades toward the spine.

Kettlebell Halos:

Halos (the redheaded cousin of the mace swing) provides a unique dynamic stretch/ contract pattern better coordinating scapular-humeral relationship.

Mace Swings / ShouldeRok:

In the past year I have incorporated the mace swing with a sledge hammer I had at my gym. And while it did provide a solid stimulus for regaining what’s left of my shoulder athleticism (especially after a diagnosis complete with bone spurs, cysts, and a slight rotator cuff tear). After my skill and dexterity improved I was then limited in the benefits I received from swinging the hammer as the fixed weight and length of it offered no further stimulus. I then made the investment in the ShouldeRok product. Essentially, the ShouldeRok is a loadable mace. Never to be one to shamelessly plug something as I do not get paid to say this. But I was thoroughly amazed at the improvement in my shoulder health and not mention I was consistently walking around with a wicked trap and upper back pump. (There’s nothing wrong with vanity is there?) The beauty of this product lies in its length, load versatility, and accompanying instructional information. After incorporating this device (and drill progressions) invented by World Record Setting lifter, Chris Duffin. I can honestly say my shoulders have been as good as they have in years and that is in my current injurious state. Utilizing the ShouldeRok in my prep and prevention strategies has been a difference maker in terms of keeping the aches and pains at bay. Here are the variants I have been using:

1st Progression – Pendulum Swings to Pull-Over:

2nd Progression – Full ShouldeRok Swings:

Next Pregression – Paused Swings:

Variation – Change of Direction (COD) Swings:

Advanced Variation – Single-Arm Swings:

Again, not to shameless plug a product (especially since I have no business relationship with Duffin), but I do believe adding the ShouldeRok to your warm-up can accomplish with one drill what the previous three drills combined can do. Here is a more personal review I did on the ShouldeRok related to my own training and my shoulder issues:

Summary:

If you cannot afford or don’t have the space for a mace or a ShouldeRok, the KB Halo can help to accomplish the same goal (despite missing some of the unique benefits of mace swings). One of these two drills is a must to coincide with the general prep work we did in part 1 of this article series. Adding in the push-up with prying technique can be very helpful in the absence of a mace of continued opening up of the ribcage/chest. Pull-aparts can be used as a warm-up, between warm-up sets of bench, or even as a finisher after benching (or all three). It is unlikely you can overdo pull-aparts given the anterior shoulder positioning most of us have–given the amount of time we spend on computers, phones, and driving/sitting.

2XL Warm-up Method – Bench Press Specific Prep:

Optional Add-in – Push-up w/Prying Technique x 10 each side

Band Pull-Aparts w/3 sec. pause – Mirco or Mini Band x 10 reps x 3 sets –> Optional Add-in or add between warm-up sets of bench

KB Halos x 10 each side x 3 sets -OR-

ShouldeRok x 10 each side x 3 sets

Recommended Equipment – both for General and Specific Prep

These warm-ups can be used both before your bench press workout, but also can be used as a warm-up for other upper body training sessions. Additionally, if you have trouble getting your shoulders under the bar for squatting, some of these drills may be helpful as part of your lower body / squat warm-up as well.

Here’s to healthy shoulders, and I’ll see you on platform soon!

Pavel. Strength Stretching, DVD (Squat section). Dragon Door Publications, 2005

Edited/Additions by: Eric Stone