A better bench starts with the unrack
People mess this up all the time. They set up with the bar pressed into the back of the J-hooks. It makes sense why because you can push into the bar and use it to get your upper back tight.
The problem comes when it's time to unrack.
Start at the front of the J-Hooks
Before you take the bar out, you want it pushed toward the front of the J-hooks. Get the bar where it needs to be, then focus on creating tension through your upper back and lats.
If the bar stays at the back of the hooks, you have to press it up first and now your shoulders are off the bench.
Then you bring the bar out over your chest, your shoulders are rounded, and you have to try to reset everything.
You're fighting your setup before you've even started the lift.
Practice the unrack with Straight Arm Pulldowns
Get on a lat pulldown machine with a wide-grip attachment. Set your hands at roughly your bench grip and do standing straight-arm pulldowns.
As you pull the attachment down, focus on raising your chest.
That movement mimics taking the bar out for your bench press and gives you a way to practice the position away from the bench.
Get the unrack right
The unrack is part of the bench press.
Get the bar toward the front of the J-hooks. Create tension through your upper back and lats. Then take the bar out without putting yourself in a position where you have to reset.
Don't lose your setup before the first rep even starts.
