5/3/1 Bench Press and Barbell Complex Today we are finishing up the 5/3/1 cycle with the Bench Press. 
Follow these tips:
- Bar Close to Wrists. Grab the bar close to your wrists, not close to your fingers.
- Squeeze the Bar. Squeeze the bar hard so it doesn’t move. Try to break the bar apart like breaking spaghetti. This activates your triceps more.
- Tighten Your Upper-back. Pull your shoulder-blades together & keep them tight. This gives your body a solid base to press from.
- Drive Into the Bench. Use your legs to drive yourself into the bench. This puts pressure on your upper-back & traps, building a solid base.
- Push in a Straight Line. Keep the bar above your elbows, don’t press it to your face. Fix a point on the ceiling where you want the bar to go.
- Keep Your Elbows Tucked. The only way you can push the bar in a straight line. It also makes using your lats easier. Strength Workout (SWOD) 5/3/1 Bench Press Workout of the Day (WOD) 12 min Ascending Ladder (135/95) +1 complex each completion 1 Deadlift 1 Bent Over Row 1 Hang Clean 1 Thruster 50 Single Unders
