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// NOBILITY COACHING

EXERCISE EXECUTION

Category: Push

// EXERCISE EXECUTION

ANDERSON BENCH PRESS

// COACHING AUDIO

00:00 / 04:22

The Anderson bench press is a bench press variation where each repetition begins from a dead stop on the pins. By removing the initial lowering phase, the exercise places a greater emphasis on producing concentric force from the bottom position while developing strength, control and stability throughout the press.

// EXERCISE BREAKDOWN 

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The Setup

Execution

    Set Pins around Lower Pec Height
    Appropriate to your Shoulder Range

    Long Spine & Abs Tight​​

    Create Support around Shoulder Blades
    ㅤ
    Shoulder Blades down to Front Pockets
    Find tension through the Lat area

    Hands and Elbows not too wide, and not too narrow
    Elbows underneath or slightly in-front of Bar

    Whole Hand Pressure
    Slight focus on the base of the first finger

    Bum stays on Bench
[ (1).png

Phase One

Execution

    Start every Rep from a Dead Stop

    Press Bar away from Pins
    "Push from the Lats"
    Push the bottom of scap closer to the rib cage

    Maintain Shoulder Blade Position & Tension
    Shoulders stay away from ears
    Don't Shrug Shoulders towards ears

    Maintain Whole Hand Pressure
    Including the base of the first finger

    Keep Elbows organised underneath Bar

    Pecs gets bigger as we press
    Don't allow Chest to Collapse
    "Sternum Up"

    Maintain Rib Cage and Pelvis Positioning
    Bum stays on bench​
[ (2).png

Phase Two

Execution

    Return Bar under Control
    Maintain Shoulder Blade Support
    Maintain Whole Hand Pressure
    Keep Elbows organised with Bar
    Maintain Chest & Rib Cage Position

    Return Bar fully to Pins
    Let Bar Settle
    Reset Position
    Every Rep is its own rep

// COMMON MISTAKES

Chest Collapsing

Shoulders Up In Ears

Shoulders Rounding Forward

Head Coming Up

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