Set your position, control the pause, and press with a repeatable competition-standard bar path.
A reliable bench press starts before the handoff: stable contact points, a repeatable touch point, and a pause you can own rather than survive.
Set the upper back, feet, and grip so the body stays stable as the bar leaves the rack. The setup must be repeatable under commands.
Bring the bar to a consistent touch point under control, hold position through the pause, then drive back toward the strongest line over the shoulder.
Losing leg pressure, changing the touch point, or rushing the pause often creates more inconsistency than a lack of pressing strength.
[PH] Add Cris's original bench fault-and-correction footage before M9.
Keep the camera position stable enough to compare sets.
Prioritise the error that most changes balance, standard, or confidence.
Use the next set to test a clear change instead of stacking cues.
Cris RosaPublished
Written by Cris Rosa.
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Compare coaching models, useful evidence, communication, video review, and the questions worth asking before you commit.
A practical first-meet entry path covering event choice, membership, registration, equipment, and weigh-in preparation.
Compare online and in-person coaching by feedback speed, location, independence, equipment, and the value of a hybrid approach.
Understand the flow from weigh-in to awards, including flights, warm-ups, commands, attempts, and what to bring.
How powerlifting training is structured, reviewed, and changed across a real training cycle.
Build a repeatable squat from setup and bracing through depth, ascent, and competition commands.
The squat, bench press, and deadlift—set up, executed, and judged to competition standard.
Technique, competition, programming, and practical guides from Cris Rosa.
Learn how squat, bench press, and deadlift combine into a total, how meets work, and who the sport is for.