Bench Press & the Biggest Mistake You’re Making

/ Testify Strength & Conditioning/

You’re missing out on something big when it comes to your bench press, so let’s identify it and fix it real quick.

The Error
You’re set up to bench - you’ve got your stance at roughly squat width, you're driving with your legs for stability and to support your arch, you’ve got the barbell positioned in the base of the palms over the bones of your forearms, and you’ve established a stationary focal point on the ceiling.

What could you possibly be missing?

Shoulder retraction.

Why It’s Important
The bar is balanced over your shoulders, so you want as strong, stable, and safe of a platform as possible from which to bench. With this in mind, you want your shoulders pulled back into retraction. Specifically, you want them pulled back and down (i.e., toward your butt), but if you’re driving hard with your legs to support your arch while simultaneously lifting your chest, you’re already taking care of the down aspect.

You pull them back to create a wider base of support on the bench, i.e., so it’s not just the middle of your back in contact with the bench. You also pull them back to help reduce any chance of impingement when benching.

Note the height of the barbell (compared to the exit sign in the background) when mike sets up poorly (left) vs when he correctly retracts his shoulders (right).

Additionally, you pull them back to slightly reduce the range of motion on the bench press. This isn’t cheating, by the way; instead, it’s reinforcing a stable and correct range of motion as compared to the unstable and incorrect range of motion created by protracted shoulders.

Locking out the bench press on protracted shoulders is like locking out your squat standing up on your toes. Sure, it’s a longer range of motion, but it’s not stable, and it’s also idiotic. Benching with retracted shoulders is analogous to squatting with your feet firmly anchored to the floor.

What to Do
When setting up to bench, cue yourself to pull your shoulders back. Try to keep them pulled back when unracking the bar, but if they slip out of position slightly, make sure to re-retract them before starting your first rep.

When locking out a rep at the top, keep your shoulders pulled back. If you notice the outsides of your shoulders “jumping” up off the bench slightly when you finish a rep (watch yourself on video), cue yourself to “finish deliberately” or “lock out with control” as opposed to locking out aggressively.

You can also cue yourself to “lock it out with short arms” or try to lock out the bench press with the barbell as close to your chest as possible. This drives home the idea that, although your elbows are obviously straight at lockout, your shoulders should be pulled back so that the bar isn’t any further away from your chest than necessary.

Pull your shoulders back, keep them back, and as always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

THIS is Destroying Your Press . . . and Driving Me Nuts

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 04/21/23)

Are you adjusting your wrist and elbow positioning after unracking the barbell when pressing? Stop that. Stop unracking the press like a doofus. Doofusses (Doofuses? Doofusi?) are the worst at pressing.

This makes me want to throw up in my mouth just a little bit.

We see this mistake often - the mistake of unracking the press, stepping back, and only then getting the elbows slightly forward of the bar and wrists neutral. This is inefficient, it wastes time when you’re supporting the bar, and it gets harder and harder to do as the weight on the bar gets heavier.

In the squat, we don’t make adjustments to the bar or our grip after unracking the bar, and the press is no different.

In fact, this same concept is how you check if you’re doing it correctly - after unracking the bar (i.e., after standing it up from the hooks with your legs), if nothing from your waist upward needs to change position before starting the set, you’ve got it right. You simply take two small steps back from the rack, take a breath, and start the set. On the other hand, if you have to adjust anything above the waist between the unrack and the start of your first rep, you’re unracking it incorrectly.

So, let’s get it right before you unrack it. Set your grip and wrists correctly, dip down far enough (with your hips and legs) so that you can get your elbows slightly in front of the bar, and then stand the bar up while maintaining that exact position. Watch the included video (above) for a quick demonstration of how to correctly - and incorrectly - accomplish this.

If you mess up, don’t fix your wrists and elbows after the unrack; when you do this, you’re reinforcing a bad habit. Instead, simply re-rack the bar, fix it, and then unrack it. Be correct and consistent - from the empty bar up to your work weight, every unracking of the bar should be the same.

If you unrack it correctly every time, your press will be better off, and you won’t look like a doofus. Which is good.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

If the Bar is Moving, You Shouldn't Be Doing This

/ Testify Strength & Conditioning/

We humans like to complicate things. Complication is cool. Complication is interesting. Complication is sexy.

Complication is also - very often - stupid.

Complicated breathing when lifting is such a case. Old 80s and 90s fitness magazines would have you “inhale on the way down and exhale on the way up,” and although this silly nonsense is far less prevalent than it used to be, this advice is still all too common (YouTube comments provide solid evidence of this).

Your Body Knows the Truth
Your body already knows this type of breathing is stupid. You don’t breathe this way when performing any short-term, hard physical endeavor.

Trying to push a stuck car? You hold your breath.

Constipated? You hold your breath.

You hold your breath because breath is support and stability, and these things are important when trying to do something physically hard.

When lifting weights, take a similar approach and remember this rule . . .

If the bar is moving, you’re not breathing.

Keep It Simple
When lifting, simply take a breath before the rep starts, hold it by tightly contracting every muscle in your trunk (don’t say “core”), perform the rep while holding your breath and tightly contracted muscles, then release your breath after you return to the starting position.

In practice, this is what it looks like for a few lifts:

Squat
Breathe in at the top, hold your breath while squatting down and back up again, then release your breath.

Bench Press
Breathe in at the top, hold your breath while lowering the barbell to your chest and pressing it back up again, then release your breath.

Press
Breathe in at the bottom (when the bar is resting below chin height), press the bar to lockout, lower the bar back to the starting position, then release your breath.

Deadlift
Breathe in at the bottom (when the weight is on the floor), drag the bar up your legs to lockout, set the bar down again, then release your breath.

(Every time you release your breath at the top of your deadlift, a small, cute puppy dies. Knock that garbage off.)

Keep it simple. Inhale, perform the rep, then exhale.

If the bar is moving, you’re not breathing.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

Motivation is for Suckers

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 04/14/23)

Motivation is for fools. Motivation is for wieners. Don’t trust your motivation.

People far more eloquent and well-known than me - admittedly a rather low bar in both cases - have said some version of this sentiment, but if you’ve never seen or heard it, it’s important that you do so today: Motivation is for suckers.

We are all fools and suckers at various times in our lives - I’ve certainly been both of those on more occasions than I care to admit - but when it comes to training, you’ve got to know that you do not trust motivation.

Instead, trust habit. Trust discipline. Trust delayed gratification. These are all various ways of saying essentially the same thing. Go in and simply punch the clock on a regular basis.

99% of the time, training is exactly that - going in and punching the clock. Sure, you’ll have days where you’re jazzed up to train, but you’re going to have a ton of days where you don’t particularly want to touch a barbell, and this is especially true the longer you’ve trained. PRs get harder to come by over time - after all, the stronger you get, the harder it is to get even stronger.

Punch the clock anyway. You have permission from me - for all that matters - to not want to train . . . and still go and train anyway. All those workouts where you’re excited to get in the gym and train? In the long run, those aren’t the difference makers - those aren’t the ones where you make the most progress. But the workouts where you didn’t feel like going to the gym and went anyway? Those are your moneymakers. You keep stringing those days together, and over time, that’s how you make progress. Being consistent. Punching the clock.

Are you stoked to brush your teeth? Probably not, but you do it anyway. On the days that you’re not motivated to get to the gym, treat your training the same way.

It’s ok to not be motivated and still train. Training isn’t life, but it makes the quality of the rest of your life better. Get to work. Punch that clock.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

What’s in Your Gym Bag? A Quick & Dirty Guide to Personal Lifting Gear

/ Testify Strength & Conditioning/

What gear should you have in your gym bag (or at home) when it’s time to train? Let’s dive in, and we’ll provide plenty of additional resources for each item along the way.

Heads up - the last item in this article is the most important, so keep reading.

Lifting Shoes
Lifting shoes have a rigid, non-compressible sole, a slightly elevated heel, and one or two metatarsal straps. They provide an extremely solid base of support and therefore permit efficient force transfer between you and the floor.

Big deal. Big. Huge.

For a more in-depth treatment of lifting shoes and the rationale for using them, click on the article below or watch the included video.

LIFTING SHOES: The Complete Guide to the Best and WORST Shoes! (Lifting Gear Series)

A number of manufacturers make quality lifting shoes - Nike, Do-Win, Inov-8, and Adidas are just a few of the more well-known brands. Below are some of the shoe recommendations and links we usually send to new members as a starting point for shopping:

Note: I would not recommend the Adidas Powerlift or any other lifting shoe with a compressed foam sole. The Powerlift is fairly popular due to its price point and is certainly still better than non-lifting shoe options, but the sole is not as rigid as we’d like, and quite simply, there are better options (such as its sibling, the Adidas Adipower 3).

A final note - Chuck Taylors are not lifting shoes. They are squishy and therefore provide lousy force transfer between you and the floor. Walk in Chucks. Don’t lift in Chucks.

Lifting Belt
A quality lifting belt helps you provide rigidity and stability when lifting. As a result, it allows you to have efficient force transfer from the things generating force in a given lift all the way to the barbell - e.g., transferring force from the hips and the legs in the squat through your rigid midsection (i.e., trunk) up to the barbell sitting on your back.

Some people can use a belt with a 4” width, and some people need a 3” belt (or even a 2.5” belt). For more information on belt widths as well as everything else belt-related, check out the article below or watch the included video.

LIFTING BELTS: The Complete Guide and What NOT to Get! (Lifting Gear Series)

A quality belt will last years - possibly your entire training career - so invest in a good one. With this in mind, here are a few belt options we typically recommend:

Knee Sleeves
Most people will come to appreciate and benefit from knee sleeves at some point in their lifting careers. They provide warmth and compression to the knees (specifically for squatting), and your knees will probably appreciate this greatly.

Sleeves are typically made of neoprene and most often come in 5 mm or 7 mm thicknesses. Skip the 5 mm option and go with the 7 mm sleeves.

For a more in-depth treatment on knee sleeves, check out the article below or watch the included video.

KNEE SLEEVES: The Complete Guide and the BEST Way to Put Them On (Lifting Gear Series)

Below are a few solid options for sleeves that we commonly recommend to our members:

Wrist Wraps
Wrist wraps (or simply “wraps”) provide support for your wrists, come in pairs, and each wrap typically includes a thumb loop at one end, the elastic body of the wrap, and then a velcro closure system at the other end of the wrap.

Since wraps provide stability to the wrist joint, they are very useful for pressing movements (e.g., press and bench press) and are also sometimes used when snatching, cleaning, or jerking.

For more information on wrist wraps, check out the article below or watch the included video.

WRIST WRAPS: The Complete Guide and How NOT to Put Them On! (Lifting Gear Series)

18” and 24” are the most common lengths, and here are some solid options:

Lifting Straps
Straps (not to be confused with wraps) are very useful for pulling movements such as deadlifts, rows, and possibly even snatches (don’t ever use them for cleans - it’s a good way to break a wrist).

When you start training, perform all of your deadlift work sets with either a hook grip or a mixed grip (and chalk, of course). Over time, however, you’ll find that straps can be a useful tool when training the pulls.

You can easily make your own straps in about 2 minutes, and we cover that in the video below (these are the straps that I use and that we make for our members).

If you prefer to buy your straps instead of making them yourself, IronMind provides some good options:

Here’s a quick video that covers how to use straps:

A final note on straps - don’t purchase or use cloth straps. They will eventually tear, and it will inevitably happen at a very unfortunate moment.

Fractional Plates
You’ll want to make smaller jumps on the press and the bench press over time, i.e., smaller than the typical 5 lb jump permitted by two 2.5 lb plates. Females and older lifters will also want to make smaller jumps on the squat and deadlift, and such increments are also useful for the Olympic lifts. 

With this in mind, get yourself a set of fractional plates. We cover this more in the video below:

We have several sets of the 44Sport fractional plates (click here) at Testify, and they are used daily. They are a solid option, but there are many other choices out there as well.

Chalk
If you train, use chalk. Chalk absorbs the natural moisture and oils of your hands (and that of whatever doofus used the bar before you at the commercial gym) so that you have better friction - much better friction - between you and the barbell.

If you deadlift without chalk, stop kidding yourself. You’re not training - you’re just wasting time in the gym.

If your gym doesn’t provide chalk, bring your own. If your gym doesn’t allow chalk, sneak it in anyway or find another gym. It’s that important. The difference between chalk and no-chalk on your deadlift may well be over 100 lb.

We use Spider Chalk (click here) at Testify as the blocks are very dense and remain intact longer than other brands. If you need to be sneaky about your chalk use, I’d recommend liquid chalk (click here).

Training Log
Your training log is your most important piece of equipment.

Everything else - shoes, belt, wraps, barbell, etc. - can be replaced, but your training log contains your personal training history. It’s the one thing that can’t be replaced.

Because your log contains your history and thus where you’ve been (in the training sense), it’s also the guide to where you want to go.

A simple composition notebook will serve you very well (click here), and below are two articles and a video to get you started on properly keeping a training log.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?

The Press, The Matrix, and You

/ Testify Strength & Conditioning/

If you struggle to use your hips effectively when pressing, you’re not alone. Many lifters either throw their shoulders back instead of reaching forward with their hips, or they simply have a small, muted, and ineffective “reach-and-bounce” hip action when they press.

If either of these situations describes you, recall The Matrix.

You’ve seen The Matrix, of course, because you’re part of the human race.

If you haven’t seen The Matrix . . . get yourself cultured up a bit and watch it tonight, then come back and read this article.

For the rest of the world, you remember the ability to dodge bullets. If you saw the movie when it first came out, you remember it because your jaw dropped to the floor when it happened.

“Dodge the Bullet.”
You can use this jaw-dropping ability - or your best impersonation of it - the next time you press.

Imagine that someone is standing directly off to your side - perhaps 10 yards away - as you stand ready to press. He’s pointing a gun directly at your buttocks, and he fires.

Dodge the bullet.

You instinctively know what this looks and feels like. You slam your hips forward quickly and aggressively. You then immediately stand back up with the same aggression, and this entire motion is exactly what you want to do when pressing. 

Flex your quads hard to keep your knees straight, but beyond that, don’t complicate the issue. As you reach forward with your hips, the barbell will dip slightly, then bounce back up as you stand up and continue to press upward.

Channel your inner Matrix (or inner Dodgeball, if you prefer that movie), dodge the bullet, and you’re off to a great start in the press.

As always, we hope this helps you get stronger and live better.

-Phil

PS: Whenever you want even more Testify in your life, here are some free resources:

  • Book a free intro and strategy session with us HERE.

  • Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.

  • Get our free weekly email - containing useful videos, articles, and training tips - HERE.

  • Follow Testify on Instagram HERE.

  • Subscribe to Testify’s YouTube channel HERE.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?