Fix Your Press - Part 6: Get Your Eyeballs FIXED!

/ Testify Strength & Conditioning/

This is the sixth article in our series on helping you improve your press. Today’s topic - the focal point. In this article, you’ll also find a couple of videos related to today’s topic.

Eyeballs are extremely useful body parts, so make sure you use yours effectively when pressing.

When it comes to your focal point when pressing, here’s the major takeaway - have one. The focal point will be at eye level directly in front of you, so simply pick something on the wall in front of you at the appropriate height and stare at it.

Stare at it before you unrack the bar for your first rep, stare at it during every single rep, and you’re even going to stare at it between reps - there is no need to introduce a new variable into your lifting by looking somewhere else between each rep. When you’re done with your set, keep staring at that same focal point, walk forward until the barbell hits the uprights, and then rack the bar.

Now that you’re done pressing, you can look anywhere you want.

Your focal point plays a big role in balance, and while balance is important in every lift, it’s especially important in the press because - among other things - the bar starts and finishes so far away from your balance point (i.e., the middle of your foot). Consequently, you want to have a focal point, and you want to stare at it with unwavering conviction until you’re done with your 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.

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Week 2023.03.06

/ Testify Strength & Conditioning/

This Week’s Conditioning

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2023.01.02.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2022.12.12.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2022.11.14.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2022.11.14.

Fix Your Press - Part 5: Correct Your AWFUL Grip

/ Testify Strength & Conditioning/

This is the fifth article in our series on helping you improve your press. Today’s topic - the correct grip width. In this article, you’ll also find a couple of videos related to today’s topic.

It’s easy to accidentally take a grip on the press that’s far too wide, so let’s fix this quick.

The press utilizes a relatively narrow grip - simply reach out in front of you as if you’re Frankenstein’s monster, and this will give you the shoulder width grip that we’re looking for. Most guys will take their grip right on the edge of the knurl or perhaps a finger width into the knurl, while most gals (and smaller guys) might have an index finger on the smooth part of the barbell with the rest of the fingers on the knurling (see the included video for a visual demonstration).

These landmarks are not set in stone, but they will get you started. To check your press grip width, remember that when you’ve unracked the bar and are ready to press, you want to have vertical forearms when viewed from directly in front of you (you’ll need to record yourself if you don’t have a coach or training partner). If your forearms are angled out, you’ll need to narrow the grip a bit, and if the forearms are angled inward (less common), you’ll need to widen the grip a bit.

To be clear - the grip width for pressing is NOT the same width grip you use for benching, and here’s a quick way to remember the different grip widths for each lift. Note that “bench press” is comprised of two words - simply imagine the words “bench press” (in large print) floating in front of you and place your left hand on one side of “bench press” and your right hand on the other side of “bench press.” On the other hand, “press” only has one word, so if you repeat that process with “press,” you’ll have a significantly narrower grip for the press than for the bench press (the video near the beginning of this article helps greatly with picturing this).

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?

book a free intro

Week 2023.02.27

/ Testify Strength & Conditioning/

This Week’s Conditioning

Option 1
Sled
Outdoors:
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Indoors:
10-20 x 100 ft EMOM at a weight of your choice

Every minute, push the sled 100 feet, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Compare to 2022.12.26.

Option 2
5 rounds:
10 cal bike
1 min rest
4 sandbag-over-bars
1 min rest

Set the yoke crossmember at 35/33, and the weight is 150#/75#.

Compare to 2022.12.05.

Option 3
8 rounds:
Outdoors:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Indoors:
4 tire flips
100 ft sled push (50 ft down-back)
Rest 1 minute

Compare to 2022.11.07.

Option 4
Sandbag-over-bars
Set yoke at #33 for women or #35 for men.
1. 1 minute AMRAP
2. 5 rounds of 2 reps every 2 minutes (speed!)
3. 1 minute AMRAP

Weights
Female under 40 years
140 lbs and under: 75 lbs
140.1 lbs – 185 lbs: 100 lbs
185.1 lbs and over: 150 lbs

Female 40 years and over
140 lbs and under: 50 lbs
185 lbs and under: 75 lbs
185.1 lbs and over: 100 lbs

Male under 40 years
185 lbs and under: 150 lbs
185.1 lbs – 235 lbs: 200 lbs
235.1 lbs and over: 250 lbs

Male 40 years and over
185 lbs and under: 100 lbs
185.1 lbs – 235 lbs: 150 lbs
235.1 lbs and over: 200 lbs

Compare to 2022.11.07.

Fix Your Press - Part 4: Correct Your TERRIBLE Elbows

/ Testify Strength & Conditioning/

This is the fourth article in our series on helping you improve your press. Today’s topic - the correct positioning for the elbows. In this article, you’ll also find a couple of videos related to today’s topic.

It’s rather easy to put your elbows in a rather awful position when pressing, so let’s fix this problem. When pressing, start by taking your grip at roughly arms’ length from the barbell. Next, walk up very close to the bar - touching your chest to the bar is a reasonable way to do this - and then dip down with your legs so that your elbows can swing under and forward. Be sure to dip down far enough so that your elbows can move into a position that is slightly in front of the bar when viewed from the side (see the video below for a demonstration).

This “elbows-slightly-in-front-of-the-bar” position should be established before standing the bar up from the rack. Do NOT unrack the bar (i.e., standing up with the bar in your hands) until your elbows are in the correct position. A common mistake is trying to get the elbows in front of the bar after you’ve unracked it and taken your stance, but this makes for a lot of wasted energy and effort since you’re already supporting the weight at this point. Getting the elbows right before you unrack it is far more efficient than doing so after the fact . . . so let’s be efficient.

After the correct elbow position has been established, simply stand up and take two short steps (two “half-steps”) back from the rack. At this point, viewed from the front, you should have vertical forearms, and viewed from the side, you’ll see the tips of your elbows slightly in front of the bar.

It’s also worth noting that if your elbows are incorrectly positioned behind the bar, you’re far more likely to have wrists bent backward in extension - a rather weak position and not the position we’re aiming for when setting up to press. Having the elbows in the right spot will help you with both bar path and wrist positioning - both of which will contribute to a better 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?

book a free intro

Week 2023.02.20

/ Testify Strength & Conditioning/

This Week’s Conditioning

Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)

Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)

Compare to 2022.12.19.

Option 2
Bike/Row for 9 rounds:
1 min on
1 min off

Record distance for each round.

Compare to 2022.11.28.

Option 3
Outdoors:
10 rounds:
25 yd yoke carry
Rest 1 minute

Indoors:
10 rounds:
30 yd yoke carry (15 yd down-back)
Rest 1 minute

Compare to 2022.10.31.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2022.10.31.