“How to beat the bully bench press” – August 11, 2010

How to Beat the Bully Bench Press

Do big guys ever toss you off like a rag doll when you get top side mount

I call this the bully bench press, and it’s a favorite technique strong guys use
to muscle around opponents. If you don’t know how to handle this, it’s really
tough to stop. The secret isn’t to fight against the push…but to
actually attack their bone structure making their muscles obsolete.

Uh, sound confusing? Let me explain…

Ever heard of the weight lifting “Rule of 90”? The Rule of 90 protects
you from blowing out joints when lifting heavy weights.

By not letting your elbows go past 90 degrees, you don’t strain the shoulder
joint in the bench press.

And you’re less likely to develop shoulder injuries from repetitive lifting.

The reason bench presses can blow out the shoulder is because you drastically
lose strength AFTER your forearm makes a 90 degree angle with your upper arm.
This is why modern trainers advise people to not let the bar hit their chest.

The main point to take away from the “Rule of 90” is that the closer
your hands are to your shoulder, the weaker you are.

Here’s why this is good news for grapplers who want to excel at holding top side
control. You can stop getting tossed off if you always keep your opponents hands
as close as possible to his shoulder.

And there’s an easy way to do it too.

Simply push in the crook of his arm.

For example, if his right arm is pushing your left hip, take your left hand and push directly into the crook of his
elbow. This will collapse his arm and you will maintain top control.

If you do this right, you’ll usually end up in north south position.

Rob Gramer

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