THE PLATFORM — THE ART OF THE BENCH PRESS

How do you build a bigger bench press — and, more importantly, how do you teach it safely and effectively to high school athletes?

On this episode of The Platform, Chris Whitaker and MHSPLA Executive Director Chris Gilliam sit down with two veteran coaches and accomplished competitive bench pressers: returning guest Dennis Reinhart and former Goodrich High School powerlifting coach Bruce Edwards.

This one turns into a bench press master class.

Dennis and Bruce draw from decades of coaching and competition experience to break down the technical, physical and psychological pieces of building a successful bench press. The crew discusses everything from creating a stable setup and finding the right grip width to bar path, leg drive, weak-point training and meet-day preparation.

The conversation also goes old school.

Dennis and Bruce explain the sixes-and-threes training system, board presses, close-grip work, incline and decline pressing, floor presses and the accessory work they've used to build stronger benchers. They also discuss how training has changed as they've gotten older and why lifters and coaches shouldn't be afraid to adjust volume while keeping the objective the same.

IN THIS EPISODE:

• Building a safe and effective bench press arch
• Finding the right grip width for each athlete
• Scapular retraction and creating upper-body stability
• Bench press bar path and elbow position
• Where the bar should touch the chest
• Leg drive and staying locked into the bench
• Why sinking the bar into the chest can create problems
• Finding your bench press "power zone"
• Volume vs. intensity
• The old-school sixes-and-threes training system
• Fixing weakness off the chest
• Building a stronger lockout with triceps and close-grip work
• Board presses, floor presses, incline and decline variations
• Tracking progress beyond your one-rep max
• Proper spotting and lift-off technique
• Upper-back work and structural balance
• Warming up on competition day
• Dennis and Bruce's competitive powerlifting careers
• Raw vs. equipped bench pressing
• Why experienced coaches still have something to learn

The episode finishes with a challenge to Michigan's powerlifting coaches: stop standing on the sideline and get back underneath the bar.

Whether you're an athlete chasing your next PR or a coach responsible for teaching the bench press to the next generation, this episode is packed with lessons earned through decades under the bar.

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