Get Strong AF #3

Get Strong AF #3

In the Get Strong AF #2  post I covered the squat, how badass it is, the benefits of it and, for the lazy people not willing to do the research, I even gave a short explanation on how to do a good squat. In today’s post I am going to talk bench press.

The bench press is one of those exercises that every (male) gym goer does. On Monday.. which is also knows as ‘International Chest Day’. Yes that’s a thing.

While the bench press is a great exercise it is also an exercise, when not performed correctly, that can get your shoulders all messed up. So doing it correctly is a must!!

The bench press is great for developing upper body strength, power and muscles (chest, triceps, delts and abs) but also build bone density in the upper body. Now these benefits are great and you will get them if the exercise is done correctly. Unfortunately I see too many people doing it all wrong. For instance they bench with their feet up.. that’s a NO-GO people!!! It creates an unstable lift and you can’t lift so heavy. The good way would be placing your feet firmly on the ground, and actually pushing your feet down during the lift. Grab the bar with the hands shoulder width apart and squeeze it as hard as you can. Tighten the core and breathe in through the nose while moving the bar down towards your chest (slow and controlled) and out through the mouth while pushing the bar up as fast as you can until the elbows are almost locked. Tighten the entire body while doing the exercise.

Placing the hands shoulder width apart means you’ll probably lift less weight at first but this way gives much less stress on the shoulders, decreasing the risk of shoulder injury and still gives the same results. It works the triceps better so the more often you bench this way the more the triceps are able to go heavier, so don’t worry ego-trainers.

For the Get Strong #3 workout I increased weights for all of the compound movements. I also incorporated two small sections of jump rope skipping, just to get my heart rate up and I took only 30 sec rest in between sets.


  • Squats 5×5
  • Jump Rope Skipping 1 min (I threw in some double unders for that extra badassness)
  • Superset 5 sets
    • Bench Press 5 reps
    • Lying Leg Raise 10 reps
  • Dumbbell Row 4×6 (each arm)
  • Bent Over Barbell Row 5×5
  • Jump Rope  Skipping 1 min (again some badass double unders)

Do it right, get it right.

Leave a Reply

Your email address will not be published. Required fields are marked *