The 2 Most Overlooked Bench Press Tips

/ Testify Strength & Conditioning/

What's the worst mistake on the bench press? It's not what you think.

(A Blast from the Past video originally published on 07/15/23)

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Fix Your Early Arm Bend on Your Cleans and Snatches!

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 12/03/21)

Bent arms on a clean or snatch are a problem, so we’re going to try to solve this.

Figure 1: Becky reaches the top of the clean with straight arms, which is what we want.

In Figure 1, Becky demonstrates a clean with straight arms - which is what we want at this point in the lift.

In Figure 2, Becky demonstrates what we don’t want to see, which is a clean with an early arm pull (or “early arm bend”). In other words, we see her bend her arms before they are supposed to bend (for a real time view of this, watch the included video below).

Figure 2: Becky demonstrates an early arm pull (notice the bent elbows), which we don’t want.

The problem with bent arms is that they are deformable, i.e., they can change shape. If you’re Babe Ruth, and you want to hit a baseball, you want to do so with a bat - a rigid, non-deformable object. You don’t want to hit a baseball with a pool noodle because, no matter how strong or fast you are, you can’t effectively transfer that power into the baseball through a squishy pool noodle.

Likewise, during a clean (or snatch) you are trying to take all the power generated in your legs and hips and transfer it through your (hopefully) rigid spine and then down through your long, straight arms into the barbell. If your back isn’t rigid or if the arms aren’t straight, then those structures are deformable, which means they can absorb some of the power you’re trying to transmit to the bar. We don’t want this, so let’s cover some cues to solve this problem.

Cue #1: Long arms (or “straight arms”)
The first cue we’re going to use is the simplest approach. Just cue yourself “long arms” or “straight arms” (or even “straight elbows”). If this works, don’t make it any more complicated. The goal was long, straight arms, so we cued exactly that.

Cue #2: Flex your triceps (or “tight triceps”)
The job of the triceps is to extend (i.e., straighten) the elbow, so if you cue yourself to flex your triceps or tighten your triceps, then your elbows will be nice and straight, which is exactly what we’re looking for.

Cue #3: Shrug
If the first two cues don’t work, try cueing yourself to shrug at the top of the pull (i.e., the top part of the clean where your knees and hips are straight and you’re up on your toes - the top of the “jump”). A shrug is inherent to the movement anyway, but reminding yourself to aggressively shrug at the top of the clean will often solve a bent arm situation (very few people shrug with bent arms).

Cue #4: Leave it on the floor
This one requires some explanation before you actually try it out. The idea here is that you are endeavoring to have such long arms, straight arms that - even though you’re moving upward as you pull the bar off the floor - you are simultaneously trying to leave the bar on the floor. You’re trying to actively stretch your arms out so that, even while standing up, you’re trying to keep the bar down on the floor. It’s obviously an exaggerated mental picture - kind of a “go, go, Gadget-arms!” type of situation - but the cue itself shortens up to “leave it on the floor,” and it tends to work quite well.

We hope these cues help, 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?

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Easy Slow Cooker Mexican Shredded Chicken

/ Testify Strength & Conditioning/

This Mexican shredded chicken is easy, delicious, and works in just about everything — tacos, burritos, enchiladas, quesadillas, burrito bowls, and more. It's also packed with protein, which means it's as practical as it is tasty.

If you've ever wanted a go-to meal that practically makes itself, this is it. Set it. Forget it. Eat well all week. Starting Strength Coach Phil Meggers explains.

Don’t feel like watching the video? Here are the details:

Ingredients

(If you have 2-3 lb of chicken, simply use 1 taco seasoning packet and 12 oz of salsa)

Steps

  1. Place chicken breasts in slow cooker.

  2. Add taco seasoning to chicken.

  3. Pour salsa into the slow cooker.

  4. Mix together.

  5. Set slow cooker to low for 8 hours (or high for 4 hours).

  6. Pull/shred chicken with two forks.

  7. Enjoy!

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?

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The Testify Republic - August 10, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video What Strength Coaches Know About Squat Safeties That Most Lifters Don't (click the title to watch):

robert reynolds
I cut some PVC pipe to put over the pins of my ancient Body Smith rack in the garage. The PVC helps protect the knurling. I I use an old Joe Weider bar I bought 30 years ago for rack pulls. I've only loaded it to 350 pounds (I'm 72), but amazingly the old bar hasn't bent yet. Thanks for the video Coach Phil. Cheers!

Phil
That’s a solid idea with the PVC pipe, and that’s fantastic that that bar is still going strong!

TESTIFY ONLINE COACHING

Interested in getting stronger working one-on-one remotely with us? Click here to book your free strategy session.

Get Stronger. Live Better. Start Today.

ARTICLES & VIDEOS

What Strength Coaches Know About Squat Safeties That Most Lifters Don't
Confused about squat safeties and which type is best? In this video, Phil breaks down the different types of squat and bench safeties, how to set them up correctly, and ranks them from worst to best. Click here to watch.

 

7 Things Successful Lifters Do Before Pressing HEAVY (plus BONUS tip)
What should you take care of before a heavy press (AKA overhead press)? Here are 7 simple and effective tips - plus 1 bonus tip - for preparing to press heavy. Click here to read.

 

Blast from the Past: People Believed this Lie about Squatting for YEARS
Want the history of the worst squat technique ever to be suggested by a coach? Watch and learn. Click here to watch.

 

Blast from the Past: FIVE Squat Mistakes You're Making with Your KNEES...
Phil helps you identify and fix five common mistakes lifters commonly make with their knees when squatting. Click here to read.

SLEEVES ARE OVERRATED - GRAB A TESTIFY TANK!

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.

WHAT'S COMING UP

Below is one 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.

Minneapolis, MN: Starting Strength Squat & Deadlift Camp

  • October 3, 2026

  • Spend the day learning the theory and practice of the low bar back squat and the deadlift.

  • Participants will spend lots of time on the platform receiving coaching and instruction on the squat and deadlift in a small group setting. We will also have a lecture and discussion on programming and cover how to identify and correct common technical problems.

  • Click here to register or for more information.

THIS WEEK’S CONDITIONING

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2026.07.06.

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 2026.05.18.

Option 3
5-10 rounds:
50 ft yoke carry
50 ft yoke push
100 ft sandbag carry and S.O.B. (sandbag-over-bar)

Perform 1 round every 2-3 minutes.

Compare to 2026.04.20.

Option 4
Row/Tire 10 min ladder:
2 cal row
2 tire flips
4 cal row
4 tire flips
6 cal row
6 tire flips
…
Climb the ladder as high as possible in 10 minutes.

Compare to 2026.04.20.

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

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.

7 Things Successful Lifters Do Before Pressing HEAVY (plus BONUS tip)

/ Testify Strength & Conditioning/

Here are 7 things that intelligent, wise – crafty even – lifters do before pressing, and while we’re at it, we’ll cover a bonus tip at the end that you might not usually think about.

#1 Grip
Make it narrow.

This isn’t the bench press. If you reach straight out in front of you as if you’re Frankenstein’s monster, you’re doing well. To oversimplify it (slightly), guys will have their index fingers right on the edge of the knurling, i.e., close to the smooth part of the bar but not on it, and gals will place their index fingers right on the smooth part of the barbell with the rest of their fingers on the knurling.

There’s a little more variability in reality, but this is a good place for most people to start.

#2 Grip . . . Again
Support the bar in the base of your palm – not up by the pads of your fingers.

Simply pronate your grip slightly so that the base of your palm is pressing hard against the bar and then squeeze the bar tightly. Your wrists will be nearly straight (but not completely) – so if your wrists are bent back at 90°, rack the bar and fix your grip. Squeezing the bar tightly helps tighten up the muscles in your forearms and keeps the wrists from bending backward.

Check out the video below for a demonstration of the error as well as the solution.

#3 Legs, Elbows, and Wrists
As you approach the bar to unrack it, dip down far enough with your legs so that you can rotate your elbows into a position where they are slightly in front of the bar when viewed from the side. Keep a tight grip on the bar so that your wrists remain neutral (and not bent backward at 90°).

At this point, simply stand the bar up with your legs. You unrack the bar using your legs, and nothing – nothing – from your waist up should change position after you unrack it.

If you have to adjust your elbow or wrist position after you unrack it, then you set up incorrectly before standing it up. Rack it, fix it, then unrack it again.

#4 Stay Close
This is not a distance event. After you unrack the bar, stay close to the rack.

Stand the bar up, take one small step backward with each foot, and your stance should be set permanently.

#5 Focal Point
Pick something directly in front of you on the wall at eye-height and stare at that spot — stare at it before you unrack the bar, throughout the entire set, and until you rack the bar again.

#6 Breathing and Bracing
Before every rep, take a breath, hold that breath by performing a Valsalva maneuver (check out the video below), and tighten every muscle in your midsection. Hold that breath and keep clamping down on the muscles of your trunk through the rep until the bar is back at the start position. At this point, take a new breath, brace again, and perform the next rep.

If you’re not sure how to correctly breathe and brace when training, check out the very useful video below.

#7 Knees
When you breathe and “get tight” (i.e., brace), be sure to tighten your knees, too. Flex your quads hard so that your knees don’t bend when you reach forward with your hips. You can remind yourself with any of the following cues:

  • Flex the quads

  • Tight knees

  • Pull the kneecaps up

  • Keep the knees back

Bonus Tip: Shoes
Wear lifting shoes.

The press is already very susceptible to deviations in the bar path, so don’t make things worse by lifting on a soft, squishy lifting platform like that found in running shoes, Chucks, etc.

Once you’ve trained on the noncompressible sole provided by a lifting shoe, lifting on anything else feels like standing on a pillow.

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

People Believed this Lie about Squatting for YEARS

/ Testify Strength & Conditioning/

Want the history of the worst squat technique ever to be suggested by a coach? Watch and learn.

(A Blast from the Past video originally published on 07/10/23)

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