The FWYS Principle: If You Don't Change This, Your Press Will ALWAYS Suffer

(A Blast from the Past article originally posted on 12/24/21)

A common problem with new lifters and the press is achieving the correct start position for each rep - specifically, achieving the correct start position for every rep after your first rep.

After all, the correct start position for the first rep should be accomplished by correctly gripping and unracking the bar in the first place (watch the included video that covers this), but today, we're specifically talking about getting the correct start position for the rest of your set (e.g., your 2nd rep all the way to the end of the set).

Figure 1

The key is to finish the press where you start the press, so make sure that you start with elbows slightly in front of the bar, squeezing the bar tightly and with relatively straight wrists (technically, they will be slightly in extension) as you see in Figure 1. Then, after locking out the rep overhead, simply remind yourself to lower it back to this exact same position.

Figure 2: Don’t be like this fool.

Specifically, we do not want to lower the bar back to the position you see in Figure 2, where the lifter has his elbows behind the bar and wrists in severe extension. It’s a weaker position - it’s tough to support a heavy weight in this position, and now you’ve got to spend time and energy getting back to the correct start position.

Even worse, if you don’t spend that time and energy getting back to the correct position, it’s harder to press the bar overhead from this weak position. This poor position often contributes to a forward bar path on the next rep, which can easily be the difference between a successful rep and a missed rep at challenging weights.

Figure 3

Again, the key is to finish where you start (FWYS).

If you still find that lowering the bar consistently to the correct start position is difficult, try this mental picture (Figure 3) - imagine that you are standing very close to a wall with the bar locked out overhead. While lowering the bar, picture yourself dragging your elbows down the wall while keeping your fists (and therefore the bar) away from the wall.

Remember to aim for your nose with the bar on the way down as well as on the way up. This “elbows-dragging-down-the-wall” image is a slightly exaggerated picture of what we actually want to happen (watch the included video to see this in action), but a number of our members have found this very useful.

We hope this helps you get stronger and live better!

-Phil

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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?

4 ERRORS Beginners Make that Experienced Lifters NEVER Do | Part 2 - The Press

In this multi-part series, we cover four mistakes that lifters often make when starting out. In part 1, we covered the squat.

Today, we’re covering the press, and specifically, we’re talking about the mistake of having to make unnecessary wrist and elbow adjustments. This error shows up in two different ways, so let’s identify and fix them.

Version #1: The Unracking Process
You begin to set up correctly – you take a relatively narrow grip and pronate your hands slightly to place the base of the palms firmly against the bar. Then, as you move to unrack the bar, everything goes to garbage, and you end up with elbows behind the bar and wrists bent back in full extension (Figure 1).

figure 1: Terrible elbows and terrible wrists . . . terrible all around.

As a result, you now have to fix these issues by making adjustments that shouldn’t have been necessary in the first place – you have to move your elbows forward, and you have to straighten your wrists to the point where the bar is sitting in the base of the palm (and not way back on the pads at the base of your fingers).

Of course, this isn’t difficult to do with an empty bar, but it’s a big problem at heavy weights, and it’s also a waste of time and effort.

The solution is to make sure that your elbows and wrists are correctly positioned before you unrack the bar.

When you take your grip, squeeze the bar as tightly as possible – “crush the bar” is a useful cue here – so that the muscles in your forearms tense up, which makes it easier to keep your wrists fixed in one position.

Also, dip down with your legs farther than you think so that your wrists don’t have to bend backward as you get under the bar. Remember that you unrack the bar with your legs, so dip down a lot as you rotate your elbows forward.

Dipping down farther is supremely easy to do, but many people simply don’t do it. Don’t be them. Bend your legs – this is why you have knees.

Here’s your check – after you stand the bar up from the hooks and step back from the rack, if you have to adjust anything from the waist upward, you messed up the unracking process.

Rack the bar. Fix it. Then unrack the bar again.

Watch the video below to see the solution to this problem in action.

Version #2: Post-rep
After you’ve successfully locked out a rep overhead, it’s easy to lower the bar casually and lazily to the wrong position, and once again, as with version #1 of today’s error, the wrists are bent backward and the elbows are behind the bar (Figure 2).

Don’t be that guy. Or gal.

figure 2: This fool lowered the bar in a careless manner . . . and it shows.

The solution is to visualize the start position and then move your body and the bar back to exactly that position.

Lead with elbows as you start the descent (i.e., keep the elbows slightly in front of the bar) and keep your wrists relatively straight as you lower the bar.

Finish the lowering process precisely where you started the previous rep.

Watch the video below to see this in action.

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.)

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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 ONLY Grip That Will Make Your Bench & Press Stronger

Your grip can make a big difference in how effectively you bench and press. In this video, Starting Strength Coach Phil Meggers shows you the grip that gives you the strongest, most effective position for both lifts.

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.)

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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?

Blindsided with a Bad Press? Use This One Trick To Press Stronger

If your press feels awkward, off, or weaker than usual, learn the quick adjustment that often helps lifters get back on track, improve bar path, and press more effectively. Starting Strength Coach Phil Meggers explains.

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.

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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?

3 Tactics to Triage Your Press FAST | Get a Bigger and Better Press TODAY

Having problems with your press but not sure what to fix or where to start?

It’s important to remember that if you don't have a coach, then – by default – you are your own coach. With this in mind, let’s cover a few major technical points to look for when you watch your press on video. These are not the only things to look for, of course, but they certainly are large “bang-for-your-buck” items.

Get these issues ironed out, and you’re well on your way to a bigger, stronger press.

We did a similar article about triaging squat problems a few weeks back - click here to read the article, or you can watch the video below.

#1 Elbows and Wrists
When you unrack the barbell, are you doing so correctly with your elbows slightly in front of the bar and with relatively straight wrists? Or are you unracking the bar with elbows behind the bar and with wrists hideously bent backward in full extension?

this . . . is awful.

It’s worth noting that your wrists should not be totally straight – there will be a slight amount of extension – but we absolutely want to avoid the rather lazy and weak position of full extension (see photo above).

Your elbows and wrists should be correctly positioned before you stand the bar up. If you find yourself needing to make elbow and wrist adjustments after unracking the bar, simply stop, rack the bar, fix the issue, and then unrack it again.

Remember that you unrack the bar only with your legs – everything else should already be in the correct position.

this . . . is much better.

Also, be sure to lower the bar so that your elbows and wrists are already in the correct position for the next rep. Don’t be lazy and allow your wrists to bend backward and your elbows to drift behind the bar.

Lower the bar with a purpose, and that purpose is to set yourself up correctly and efficiently for the next rep. Lower it to the same setup position you started from – every time.

Want to see these errors and their corrections demonstrated? Watch the short video below.

#2 Knees
Keep your knees straight. Cues such as “flex the quads”, “tight knees”, and “keep the knees back” are all useful toward accomplishing this goal.

If your knees bend, remind yourself that the rep doesn’t count. You’ve done a push press instead.

Nice lift, but not the one you’re training.

Absolutely terrible

#3 Bar Path
Are you keeping the bar close to you or are you allowing it to loop out away from you?

Bar path is important for all barbell lifts, of course, but the press is especially bar path-dependent – a rep that gets even slightly out of the correct groove is significantly harder and often simply becomes a missed rep.

this bar is extremely forward of the correct bar path . . . and it makes for a miserable experience.

Cues such as “keep the bar close”, “aim for the nose”, and “throw it back” can all be helpful if you find yourself consistently allowing the bar to get forward.

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.)

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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?

Use This Grip for a BIGGER Bench Press and Press!

(A Blast from the Past article originally posted on 11/24/23)

Want a bigger bench? A bigger press? Of course you do. Let’s get right to it.

figure 1: Compression grip (bench press configuration)

This article is the first in our short series on the correct grip for each lift - from pushing movements like a bench press or a press to pulling movements like a deadlift or a row, and we’ll also discuss the differences that come into play when you have an Olympic movement like a snatch or clean.

Today’s Topic: Pushing Movements
The grip we are covering today is the type of grip you would take for the bench press (Figure 1), the press, the incline bench press, the close grip bench press, etc. This grip is commonly referred to as a compression grip.

An important concept to remember is that - and this is true for both pushing and pulling movements - gravity alway wants objects to move downward.

This includes the barbell that’s in your hands, so when you’re pushing on the bar, you don’t want to put the bar in a position that permits the bar to accidentally reach a lower position (in your hands) than the position it’s already occupying. In other words, make sure that the bar is in the lowest, stable position you can achieve . . . right from the start.

figure 2: Do not put the bar up here.

What NOT To Do
For example, when you unrack the press, don’t support the barbell up high in the hand (Figure 2). If you do this with a heavy weight, it’s simply going to bend your wrist backward (thus lowering the bar). As a result, your flimsy, little, dainty, baby wrists are in a rather unstable position of extreme extension (Figure 3).

You’ve created an energy leak, and this is not a productive position from which to press or bench heavy weights. What to do?

figure 3: wrists in extreme extension - don’t be like this fool.

Figure 4

The Answer
Before unracking either the press or the bench, get the bar sitting over the base of the palms - not up by the base of your fingers, but at the base of your actual hand (Figure 4).

This position permits the bar to be stacked right over the bones of the forearms, which is excellent for force transfer.

From here, pronate your grip just enough that your thumbs can grip the bar (Figure 5). This positions the thumbs so that they can wrap around the bar in the opposite direction of the rest of your fingers.

Squeeze the bar tightly, and that’s it - this is your grip (Figure 6).

figure 5: pronate the grip slightly until the thumbs are below the bar.

The Result
This grip permits the bar to sit deep in the base of your palm - whether you’re benching or pressing. Your wrists are as straight as they can be, although they won’t be entirely straight - let’s call it a neutral position.

As a side not, wrist wraps can help achieve and maintain this position, but they shouldn’t be a crutch - learn to achieve the correct position without wraps, and then start using wraps as your work weights get heavier.

Figure 6: squeeze the bar tightly.

The wrists certainly are no longer bent back in extreme extension, and they also aren’t so straight that it feels like the bar is pushing down on the webbing of your thumb.

As previously mentioned, the bar is now positioned right over the bones of the forearm (Figure 7), which makes for efficient force transfer between your arms, hands, and the bar, and this makes for a stronger press or bench press.

figure 7: compression grip (press width)

Next up - the tension grip.

As always, we hope these tips help you get stronger and live better.

-Phil

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

• Follow Testify on Instagram HERE.

• Subscribe to Testify’s YouTube channel HERE.

• 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.

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

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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?