Tip: The Dead-Start Bench Press

Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.

Medium-grip dead start bench presses build starting strength in the horizontal push pattern. Using a medium grip increases the range of motion and adds another variable to help develop strength from different angles.

Cues

  • Bring the bar down controlled and rest it on your chest (or pins) for a half-second without letting the bar sink.
  • Accelerate with as much force and speed as possible.
Jesse Irizarry is a former Division I strength and conditioning coach. For multiple years, he worked as the head strength coach for three conference-champion teams. Jesse is now the owner and head coach of JDI Barbell, one of New York City's only dedicated strength facilities, specializing in Olympic weightlifting, powerlifting, and general strength and conditioning. Follow Jesse Irizarry on Facebook