• Lie with back on bench, gripping bar slightly wider than shoulder width
• Keeping lower back on bench and elbows tight to sides, slowly lower bar until it touches chest
• Drive bar up until arms are straight
• Repeat for specified reps
Coaching Points: Keep core activated and don’t arch back
Sets/Reps: 1x10, 1x8, 1x6, 1x4, 1x2 (increase weight each set)
Rogowski: The bench press is about total upperbody power and strength. Dwight uses this pyramid rep scheme to build endurance, strength, and, most importantly for his position, the power of his fast twitch muscle fibers. In basketball, we’re not trying to overdo it with weight, especially in season. That’s why we don’t do maxes with one rep. The last set of two reps is generally a weight Dwight can handle comfortably while still stressing his muscles.