The Bench Press Truth No One Told You

/ Testify Strength & Conditioning/

Want to improve your bench press? Make sure you're doing this . . . and not that.

(A Blast from the Past video originally published on 07/22/23)

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4 Tips for a Better Bench Press

/ Testify Strength & Conditioning/

(A Blast from the Past article originally posted on 12/10/21)

Let’s briefly cover a few tips to help you achieve a better, stronger bench press.

Tip #1: Grip
Take your grip so that the barbell rests on the base or heel of the palm, i.e., directly over the bones of the forearm. This is the best position for efficient force transfer between you and the bar.

To do this, simply 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)

Tip #2: Retract Your Shoulder Blades
For demonstrative purposes, imagine that you’re sitting upright (Figure 2), and there is a pen oriented vertically between your shoulder blades. You want to try and pull your shoulder blades back (i.e., retract your shoulder blades) so that the pen is pinched in place.

figure 2: at left, Becky demonstrates protracted shoulders (bad), and at right, becky demonstrates retracted shoulders (much better).

Now, simply perform that same motion (lying down, of course) when setting up for your bench press. Retract your shoulder blades before you unrack the bar, and then re-retract your shoulder blades after the unrack as well in case you lose a bit of shoulder positioning during the unracking process. Some people find the uprights of the rack useful to assist the process of setting the shoulders. Then, keep your shoulders retracted throughout your set (and re-retract them between reps if they get a bit out of position).

Tip #3: Leg Drive
Drive up the bench with your legs, i.e., use your legs to drive your body horizontally in the direction of your head (“up the bench”). The drive is horizontal, not vertical, so don’t lift your butt up off of the bench (the rep doesn’t count if you do that). Engage your legs before the start of each rep and drive up the bench throughout the entire movement (not just on the ascent).

figure 2: Becky stares at the ceiling

Tip #4: Focal Point
Find a point directly above you on the ceiling and stare at that point throughout the entire set (Figure 2). Before you start your first rep, you can see the bar in your periphery, and the bar needs to finish in that same spot each time. A stationary reference point makes for a more consistent and efficient bar path, so we watch the immovable ceiling and not the moving bar.

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.

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  • 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.)

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 ONLY Grip That Will Make Your Bench & Press Stronger

/ Testify Strength & Conditioning/

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.)

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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Testify Review - August 24, 2026

/ Testify Strength & Conditioning/

THIS WEEK'S SUBMISSION

From our video Stop Putting Your Lifting Belt On Wrong & Try This Instead (click the title to watch):

Hugh Le Fitness
Pioneer came up with that? I thought it was SBD.

Phil
SBD has a hybrid lever-prong system as opposed to the adjustable version provided by Pioneer. SBD's is still good, but I like Pioneer's design a bit better as it allows very quick, 1/2" adjustments as opposed to taking the prongs out of the holes and the 1" inch adjustments on the SBD design.

These are minor differences as both companies make great belts. The biggest reason I recommend Pioneer over SBD is the price difference - $310 for the SBD and less than half of that for the Pioneer ($131, I believe). For that reason, I don't recommend SBD to anyone unless they really just love the SBD name.

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

Stop Putting Your Lifting Belt On Wrong & Try This Instead
Putting your lifting belt on should be easy and straightforward. Phil gives you 3 methods that accomplish exactly that . . . and 1 is sneaky smart. Click here to watch.

 

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Straps, Wraps, Plates, and more…
You're making some mistakes with your lifting gear, and you don't even know it. In Part 1 of this series, we cover 7 errors (and how to fix them) that lifters make with their equipment. Click here to read.

 

Blast from the Past: Why THIS is the Most Important Supplement for Building Muscle
The best supplement for strength? It's not what you think. Click here to watch.

 

Blast from the Past: Correct Grip for Snatch, Clean, and Jerk
Gripping the bar for the Olympic lifts shouldn't be complicated, but there are a few simple things you must do to ensure you're getting the most out of your lifts. 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.

Reminder: We will be closed for training on Monday, 09/07/26, in observance of Labor Day.

Push Pull Pandemonium

  • October 16, 2026

  • Join us for a Friday evening filled with benching, deadlifting, and general revelry!

  • Sign up by September 25 to get a meet shirt and avoid the late registration rate!

  • Registration ends October 15.

  • Click here to register or for more information.

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.

Kansas City, MO: Starting Strength Squat & Deadlift Camp

  • November 14, 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
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 2026.07.20.

Option 2
Bike/row:
4 x 3 minutes

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

Compare to 2026.06.01.

Option 3
1. Work up to a heavy single on the axle clean-and-press (i.e., ground to overhead).
2. 5 x 100 ft Zercher carry (50 ft down-back). Add weight each round. Rest as needed.

Compare to 2026.05.04.

Option 4
Outdoors:
5 rounds:
15 cal row
50 yd sled push, 100#/50#

Indoors:
5 rounds:
15 cal row
100 ft sled push, 250#/125#

Push sled slow for recovery. Score is slowest row.

Compare to 2026.05.04.

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.

STOP Making These MISTAKES With Your Lifting Gear | Part 1: Straps, Wraps, Plates, and more…

/ Testify Strength & Conditioning/

There are all sorts of errors people make with their lifting gear, so let’s get some things straightened out in this multi-part series. In today’s article, we’re covering errors 1 - 7.

Error #1: Lifting Straps
Don’t wear your lifting straps up on your wrists. Whether you use the style of strap we make or if you use the strap-and-loop style, lifting straps are designed to be worn down on the hand.

correct position for straps - whether strap-and-loop-style (left) or quick-release (right)

Error #2: Lifting Belt
Don’t wear your lifting belt loosely.

A lifting belt should be snug – it should feel tight. If you’re new to using a lifting belt, and if you’re wearing it correctly, it probably needs to feel uncomfortably tight at first.

A properly worn belt helps you brace harder – a loosely worn belt is just a fashion accessory.

Error #3: Straps . . . Again
Don’t use cloth straps.

Cloth straps wear poorly over time and will eventually tear at an inopportune moment.

We use climbing webbing to make ours, and as a result, they’re nearly indestructible. IronMind makes some excellent, durable straps out of a similar type of webbing (as do some other manufacturers), and seat belt straps are a great choice of material as well.

Error #4: Wrist Wraps
Don’t wear your wrist wraps too low on the arm.

If your wrap is low enough that you can easily flex and extend your wrist (I.e., bend it forward and backward), you’ve defeated the entire purpose of the wrist wrap.

A wrist wrap should help stabilize your wrist – its job is to prevent movement. With this in mind, make sure it actually covers the wrist. This means it will cover some of the hand and some of the arm. 

When in doubt, wrap it a bit higher than you think you should and see if that helps stabilize the wrist. It should be difficult to bend the wrist forward and backward.

Watch the short video below to see this error (and others) as well as the solution.

Error #5: Loading Metal Plates
Don’t load your metal plates onto the barbell with the numbers facing outward.

The numbers face inward - always. This allows you to have a solid purchase on the lip of the plate, which makes it easier to lift and handle the plates. This also makes it less likely that you will suffer lifting’s most common injury – a broken toe (i.e., from dropping a plate on your foot).

nate loades the plates incorrectly (left photo with numbers facing outward) and correctly (right photo with numbers facing inward)

There are a few reasons plates might be loaded with the numbers facing outward. First, it is usually a requirement at powerlifting meets – specifically, the first plate is loaded “numbers in” and all subsequent plates are loaded “numbers out.” This rule was probably created by equipment manufacturers who also sponsored meets and wanted to make sure their company name was as visible as possible.

Second, fitness influencers love to do this. Perhaps it looks better for the viewing public – I’m not sure, but it’s still silly.

Third, it’s possible that a lifter is sponsored by a plate manufacturer, and in this case, he might endeavor to have the company name visible whenever possible.

Last, a lifter simply might not know any better. He might not know how easy it is to grab the lip of every plate with your fingers. This is the only sensible reason, and after reading this article, you know better.

“Numbers in” is far superior to “numbers out,” and it’s common sense once you’ve done it.

Error #6: Lifting Straps . . . Seriously?
Don’t wear your strap-and-loop-style straps with the tail pointing the wrong way.

With this style of straps, you feed the tail through the loop so that the straps are mirror images of each other, and thus they are right- and left-hand specific. Wear them so that the tail of the strap points toward your thumb (i.e., toward the middle of the bar) and not toward your pinky.

Incorrect: tail pointing toward pinky (left photo) vs correct: tail pointing toward thumb (right photo)

Error #7: Lifting Straps . . . Last Time
Don’t wrap your straps toward the outside of the bar.

This should be a difficult mistake to make if you’ve taken care of error #6. Nonetheless, it’s worth remembering that you wrap the strap toward the center of the bar – not toward the collar of the bar.

Watch the short video below to see this error (and others) as well as the solution.

Straps wrap inward – never outward.

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

Why THIS is the Most Important Supplement for Building Muscle

/ Testify Strength & Conditioning/

The best supplement for strength? It's not what you think. Starting Strength Coach Phil Meggers explains.

(A Blast from the Past video originally published on 07/17/23)

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.

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