Bench Press Cue: Pull Your Fists Back!

Jordan’s arms are straight, but notice the position of her fists in the picture on the left versus the position of her fists in the picture on the right (i.e., with shoulders retracted).

(This article is a Blast from the Past article originally posted on 04/30/21.)

When we set up to bench press, we retract our shoulder blades before we start the movement. We do so as this process creates more stability (i.e., it creates a wider base of support on the bench itself) and puts us in a stronger and more efficient position from which to bench. It also has the added bonus of reducing the distance the bar has to travel throughout the lift.

However, lifters occasionally have a bit of trouble pulling their shoulders back into the proper position. Sometimes this is due to a lack of understanding of what this position looks and feels like, and sometimes it’s simply an inability to exert conscious control over something they can’t see. Either way, if you struggle to retract your shoulders blades, try cueing yourself to pull your fists back instead.

Compare the height of the barbell in the photo on the left (incorrect: fists not pulled back) with the height of the barbell in the photo on the right (correct: fists pulled back). For a reference point, look at the “Exit” sign in the background.

The cue “Pull your fists back” implies that - when you’re set up on the bench with the barbell locked out overhead on straight arms - you’re going to try to pull your fists back toward you as far as possible (i.e., as close to you as possible) without bending your elbows.

You can try this with or without a bar, and either way, you’ll find that you can actually pull your fists back toward you at least an inch or two, and having done so, you will have successfully retracted your shoulder blades into the correct position without having ever thought about your shoulders.

Pull your fists back the next time you set up on the bench - it will help you develop a stronger and more efficient bench press, and that’s always a good thing. If you’re interested in more tips to help your bench press, check out the included videos.

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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Stretching is DANGEROUS?! | Why You Should NOT do Mobility Work

Should you stretch before you lift or not? Also, stop calling it "mobility work."

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.

Testify Ledger - June 19, 2023

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A post shared by Testify Strength & Cond. (@testifystrengthconditioning)

THIS WEEK'S QUESTION
From our video The BEST Way to Warm Up for Lifting (Do NOT Do This!) (click the title to watch):

@yartriesthis 
What's your opinions on this warm up scheme for Strength for squatting? Warm up Set 1 20x45bar rest 1 min Warm up Set 2 12x165bar rest 2 mins Warm up Set 3 6x245bar rest 3mins Warm up Set 4 1x295bar rest 3 mins then do 4sets of working sets of 335 for 3 reps.

Phil
If you’re going to squat 335 lb x 3 x 4 (wt x reps x sets), I would recommend a warm-up that looks something like this:
45 x 5 x 2 (or just 45 x 10)
135 x 5
225 x 3
275 x 2
(305-315) x 1
I usually recommend 90% for a single for a last warm-up as a ballpark, but 315 is very convenient, so I might do that instead of the 305.

The warm-up you listed gradually gets larger, and you taper the reps, both of which are good, but I would recommend less volume. 

As far as rest time, I would only rest as long as it takes to change the weight, and then after my last warm-up, I would probably rest three minutes or so.

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ARTICLES & VIDEOS

50 Grams of Protein in 1 MINUTE | Fast Protein for Muscle Growth
Need to get some more protein in your diet? Phil shows you how to do it real quick-like. Click here to watch.

The BEST Way to Warm Up for Lifting (Do NOT Do This!)
Want to warm up efficiently for lifting? Make sure you're not making this mistake. Click here to watch.

Types of Barbells: Weightlifting vs Powerlifting vs Hybrid
Why do barbells have different markings? Phil explains what they mean, what purpose they serve, and how to know which one to use. Click here to read.

Blast from the Past: How to Start Lifting: Learn to Deadlift
Phil and Becky teach you how to deadlift and explain how to do your first deadlift workout (4th video in the "How to Start Lifting" series). Click here to watch.

Blast from the Past: Tips and Tricks for the New Lifter - Part II
In Part 2 of this series, Phil covers three more tips and tricks to help the new lifter. Click here to read.

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NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!

Click here to head to the Testify Store.

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WHAT'S COMING UP
A big thank you goes out to everyone who competed, helped out, and showed up to cheer on the athletes at this year’s Testify Strongman Summer Showdown!

Reminder: We will be closed for training on Tuesday, 07/04/23, in observance of Independence Day.

Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.

Testify IronFest V

• July 8, 2023

• IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.

• Click here to register or for more information.

Testify Fall Classic

• October 21, 2023

• The Testify Fall Classic is back for 2023, and we invite you to be a part of it! This is a strengthlifting meet, which means the contested lifts will be the squat, press, and deadlift.

• Click here to register or for more information.

Starting Strength Self-Sufficient Lifter Camp

• September 23, 2023

• Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.

• Click here to register or for more information.

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THIS WEEK’S CONDITIONING

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid.” The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2023.04.17.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2023.03.27.

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 2023.02.27.

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 2023.02.27.

The BEST Way to Warm Up for Lifting (Do NOT Do This!)

Want to warm up efficiently for lifting? Make sure you're not making this mistake.

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.

Types of Barbells: Weightlifting vs Powerlifting vs Hybrid

Weightlifting bars, powerlifting bars, and dual purpose bars (i.e., hybrid bars) - what is the difference between these types of barbells, and specifically, what’s the deal with the rings (i.e., score marks or knurl marks) on each bar?

That Poor Soul
Some bars have one set of rings, and some bars have two sets of rings. Every time we go to (or host) a powerlifting meet, weightlifting meet, or strengthlifting meet, there is always some poor soul who shows up having trained on one type of bar - for example, a bar that has two sets of rings - and then he steps onto the competition platform and discovers he’s about to use a bar that only has one set of rings.

Now, he’s not sure which set of rings he was using in training, and as a result, he doesn’t know where to take his grip on the competition bar. This situation can also happen in training - either you’re forced to use a different bar than you usually do, or perhaps you’re traveling and are training at an unfamiliar gym.

Let’s prevent this problem.

The Solution
The solution is straightforward - familiarize yourself with the two types of rings, and you’ll be good to go. We use a hybrid bar as you see in Figure 1 for this purpose.

Figure 1: dual rings (hybrid bar)

The inner set of rings are 81 cm apart (approximately 32 in) and are commonly referred to as the “powerlifting rings” or simply the “power rings”. On a dedicated powerlifting barbell or “power bar,” this is the only set of rings you see (Figure 2), so if you go to a powerlifting meet, this is most likely what you’ll be using.

figure 2: power rings (power bar)

The outer set of rings are 91 cm apart (approximately 36 in) and are commonly referred to as the “weightlifting rings” or the “Olympic lifting rings.” If you go to a weightlifting meet, you’ll probably be lifting on a dedicated weightlifting bar (Figure 3), and that bar will only have the outer set of rings.

figure 3: Weightlifting rings (weightlifting bar)

But Why?
The rings are simply there as reference points for your grip so that your lifts can be more consistent and hopefully more successful as well. In the case of a power bar, the rings also serve as the markers for the maximum legal grip width for the bench press (i.e., in competition).

What To Do?
Know what bar you’re using. If you’re using a bar that has only one set of rings, get out a tape measure and measure the distance between the rings or - at the very least - measure it relative to some part of your body (arm length, etc.). This way, you know what bar you’re using, and if you have to use a different bar - whether training somewhere else or competing - your grip (and therefore your lifts) will still be consistent, which means you are more likely to hit your lifts successfully.

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?

How to Start Lifting: Learn to Deadlift

In the fourth video of the "How to Start Lifting" series, Phil and the Testify gang help you learn how to deadlift and also discuss how to go about your first deadlift workout.

(This video is a Blast from the Past video originally published on 10/25/21.)

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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.