Find Training Videos

    Filter Videos

    3795 Videos
  • Positioning

    • Neutral
      2053
    • Top
      444
    • Bottom
      179
  • Wrestling Technique

    • Offense
      794
    • Singles
      526
    • Defense
      473
    • Set Ups
      417
    • Takedown
      327
    • Turns
      269
    • Finishes
      216
    • High Crotch
      193
    • Doubles
      174
    • Hand Fighting
      164
    • Upper Body
      153
    • Takedowns
      126
    • Cradle
      97
    • Escape
      64
    • Scrambling
      56
    • Reversal
      32
    • Short Offense
      32
    • Throws
      23
    • Handfighting
      14
    • Tilt
      14
    • Breakdowns
      12
    • Overhook
      12
    • Drills
      11
    • Leg Defense
      11
    • Ankle Pick
      10
    • Finish
      10
    • Head Outside Single
      9
    • Duck Under
      8
    • Top
      8
    • Double
      6
    • Double Leg
      6
    • Front Head Lock
      6
    • Training
      6
    • Turk
      6
    • Bottom
      5
    • High Single
      5
    • Slide By
      5
    • Reattacks
      4
    • Setup
      4
    • Armbar
      3
    • Funk
      3
    • Half
      3
    • Shrug
      3
    • Chest Wrap
      2
    • Chin Drop
      2
    • Head outside
      2
    • Seger
      2
    • Strength
      2
    • Armbars
      1
    • Head inside
      1
    • Pin
      1
    • Reversals
      1
    • Takdown
      1
  • Weight Class

    • 149 lbs
      1
  • Division

    • Advanced
      199
    • 1
      3
    • Senior
      3
    • College
      2
  • Book

    • Book 2
      93
    • Book 5
      36
    • Book 1
      31
    • Book 4
      29
    • Book 6
      21
    • Book 3
      8
  • Level

    • College
      576
    • High School
      25
    • International
      22
    • Youth
      10
  • Content Type

    • Training
      3795
    • Technique
      13
    • Interview
      12
    • All Access
      4
    • Full Replay
      3
    • Highlight
      3
    • Preview
      3
    • Show
      1
    • Workout
      1
  • Training Type

    • Technique
      3043
    • Workout
      215
    • Mike Mal Tech Library
      194
Bench Press Technique

Unlock this video, live events, and more with a subscription!

Get Started

Already a subscriber? Log In

Coach Myers S&C - Bench Press Technique

Apr 29, 2021

Coach Myers demonstrates how wrestlers can bench heavy and keep their shoulders healthy.

In the wrestling world, Bench Press has gotten a bad wrap.  The knock on everyone's (yes, everyone) favorite lift is that wrestling is a “pulling” sport and the lift can be dangerous for your shoulders.  While I agree that bench may not be the most important lift (see deadlifts, squats, rows, etc.) for wrestling, pressing does need to be prioritized in your strength training plan just like all other compound movements.  Benching can be tough on the shoulder, but only when your form is bad and the programming doesn’t take into account certain things to balance the shoulder joint and prevent injury.

Watch the video to see Kollin Moore (Olympic Alternate and 375lb bench presser) demonstrate the proper bench form and also these 5 keys to benching heavy and remaining injury free:

1. Narrow Grip, not super wide.

2. Squeeze the bar with your pinkies to keep lats engaged and elbows in.

3. Focus on “rowing” the bar down to your chest rather than dropping it.

4. Contrast with a heavy rowing movement - ideally with the same width grip as your bench.

5. Use prehab movements in between every set, keeping the overall set volume of pressing to pulling at 1:3 during all workouts.


Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, learn more about his strength and conditioning programs for wrestlers of all ages here, and check out Coach Myers' new website here.