The Bench Press: You're Forgetting to Do This - Part 2
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(A Blast from the Past article originally posted on 05/06/22)
When benching, you know you’re supposed to retract your shoulder blades, push with your legs, and drive that bar up and back to its original starting position, but you’re still forgetting one thing . . .
Get your grip right.
When taking your grip for the bench, you want the barbell to rest on the base or heel of the palm, i.e., directly over the bones of your forearm. This ensures that you have efficient force transfer between you and the bar, which is rather important when trying to move heavy weights. On the other hand, having the bar back toward your fingers causes your wrists to be in full extension (i.e., bent backwards), which is a flimsy and weak position for them to be in when trying to support a heavy load.
To achieve the correct grip, pronate your hands slightly by internally rotating your arms a bit and then squeezing the bar tightly with your fingers (scroll through the photos below for a demonstration).
If this doesn’t quite make sense, you can use the “diamond grip” approach described in this short article.
As always, we hope this helps you get stronger and live better.
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3 Tactics to Triage Your Squat FAST | Get a Bigger and Better Squat TODAY
/Phil covers three major technical aspects of your squat to focus on and evaluate when trying to improve your squat.
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Testify Daily News - May 27, 2024
/THIS WEEK'S SUBMISSION
From our video 8 Tips to Breathe & Brace CORRECTLY When Lifting Heavy (Also: #1 Mistake!) (click the title to watch):
Factory Stage
Omg the epiglottis trick clicked for me. Out of all the fitness influencers in the powerlifting space and strongman space this video helped me best with this subject.
Phil
Thanks, and I'm glad it helped!
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ARTICLES & VIDEOS
6 Things Successful Lifters Do Before Deadlifting HEAVY
What should you take care of before a heavy deadlift? We cover 6 simple and effective tips when preparing to pull heavy. Click here to watch.
The BEST Warm-up for Barbell Training (Plus an EASY Math Trick to Help!)
Phil covers how to efficiently and simply structure your warm-ups for barbell training AND gives you an easy math trick to help. Click here to read.
Blast from the Past: How to Improve All of Your Lifts with ONE Cue!
Improve all of your lifts with only one cue?! We'll show you how in less than 3 minutes. Click here to watch.
Blast from the Past: The Squat: You're Going to Do This Wrong
Is your awful back wreaking havoc on your squat? We cover what you're doing wrong and how to fix it. Click here to read.
TESTIFY HOODIES ARE AVAILABLE!
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WHAT'S COMING UP
Reminder: In observance of Memorial Day (Monday, 05/27/24), we will be open for training from 7:00 a.m. - 10:00 a.m. that day, but we will be closed that afternoon and evening.
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 Strongman Summer Showdown
June 22, 2024
Show up to lift, throw, carry, push, and pull big things, but most importantly, show up to have a great time with your fellow competitors and perhaps try something new!
Click here to register or for more information.
Testify IronFest VI
July 12, 2024
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 26, 2024
The annual Testify Fall Classic is back, 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.
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” – rest as needed. 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 2024.03.25.
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 2024.03.04.
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 2024.02.05.
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 2024.02.05.
As always, we hope this helps you get stronger and live better!
The BEST Warm-up for Barbell Training (Plus an EASY Math Trick to Help!)
/How can you warm-up in a simple and efficient manner? It’s not a particularly thrilling topic, but it’s important, and if you’ve been using a percentage chart or an app to help you warm-up, well, you want to stop that right now.
Warm-up charts and apps can indeed be useful when you’re new to lifting, but they’re the diapers of the lifting world - really useful to have in the beginning, but in the long run, life is a lot simpler, cleaner, and better if you outgrow them. Let’s cover the basic criteria of how to structure a warm-up (and there are a number of videos included that go more in depth), and at the end, we’ll go over a math shortcut that’s awfully handy.
#1: Your Warm-up Should Prepare You
There are three warm-up criteria, and the first is that your warm-up should prepare you for your work sets. To do this, the warm-up sets get heavier in roughly even jumps.
#2: Your Warm-up Should Not Exhaust You
Your warm-up needs to get you ready for the work sets, but you don’t want to waste any unnecessary energy during the warm-up, so you will taper the number of reps in your warm-up sets. A rep scheme like 5-3-2-1 works quite well, and although at the beginning of your strength training career, you might not need that many sets, that type of scheme gets the main idea across quite well.
#3: Your Warm-up Should Be Convenient
In other words, the weights you choose for each set should be relatively convenient and easy to load on the barbell. This is where percentage charts and apps really miss the boat - since they don’t take this factor into account, you’ll get a number like - for example - 90 lb for one of your warm-up weights. Don’t do 90 lb - instead, simply use 95 lb since loading a 25 lb-plate on each side of the bar is much simpler than loading two 10-lb plates and one 5-lb plate on each side.
Also, if you’re using a chart or an app to warm-up, every time your work weight changes, all of your warm-up weights then change too (since they are calculated as a percentage of the new work weight). If you construct your own warm-ups, however, you’ll find that you usually only need to change one or two warm-up sets from session to session.
Warm-ups Are Not Precise . . . Mostly.
As you get stronger, more and more of your warm-ups will stay roughly the same from session to session (as mentioned above), and more of your warm-up weights will be built around the bigger plates such as 25-lb and 45-lb plates. On the other end of things, you’ll find that you don’t need to use 2.5-lb plates for your warm-up as warm-ups don’t need to be terribly precise. You might find that you don’t even use 5-lb plates for most of your warm-ups, and you certainly don’t use 1.25-lb plates for your warm-ups.
The 90% Approach
However, as the warm-up progresses to your last warm-up set, it might be time to be a bit more precise, and with that in mind, performing 90% of your work weight for one rep as your last warm-up set is a very reasonable approach (not the only approach, but a pretty solid one). With this in mind, let’s take a look at a sample squat warm-up using 285 lb as the work weight, and we’ll cover an easy way to calculate 90% of 285 as well (Put the calculator down. Now.).
Sample Warm-up with Work Weight of 285 lb
Starting with the empty bar, our lifter performs two sets of 5 reps and then moves on to 135 lb for his next warm-up set (i.e., he adds a 45-lb plate to each side), so we have the following:
45 x 5 x 2
135 x 5
At this point, he adds a 25-lb plate to each side to reach 185 lb and performs a set of 3 reps:
45 x 5 x 2
135 x 5
185 x 3
After this, jumping to 225 lb (i.e., two 45-lb plates on each side) is a reasonable jump for someone who squats 285 lb, so he does this and performs a set of 2 reps, giving us the following thus far:
45 x 5 x 2
135 x 5
185 x 3
225 x 2
If you ignore the empty bar sets, you’ll note that we’re using the 5-3-2-1 scheme covered earlier in this article. The question now becomes, “Can he go from 225 lb directly to 285 lb, or should he do one more warm-up set?” He might be able to make that jump without any trouble, but it’s a rather big jump (bigger than the previous two jumps, which is usually a bad sign), and putting in one last single at about 90% of his work weight is probably a wise move.
The catch is this: Don’t actually calculate 90%.
Math Shortcut
Of course, you are indeed going to figure out 90% of the work weight, but you’re going to do it - mentally - in a roundabout manner, and by doing so, you’ll have done it faster than you would have if you went over and grabbed your phone, calculator, abacus, etc.
Here’s how to find 90% of a number: Subtract 10% of the number instead. As you may or may not remember from your grade school days, finding 10% is easy as it just involves moving a decimal point . Breaking this down, we see the following steps:
10% of 285 is 28.5
28.5 is a silly number. Round that to 30 (remember, warm-ups don’t need to be that precise).
285 - 30 = 255
Thus, our lifter will squat 255 lb for one rep for his last warm-up set, which means his entire warm-up is as follows:
45 x 5 x 2
135 x 5
185 x 3
225 x 2
255 x 1
At this point, he’s all warmed up, and a huge bonus is that his next squat workout of 290 lb can use the exact same warm-up, with the exception being that he might choose to do 260 lb instead of 255 lb for his last warm-up single.
With a little bit of practice, this method of constructing your warm-up will be quicker, easier, and require less thinking than that old chart or that silly app.
As always, we hope this helps you get stronger and live better.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)