When I bench press my wrist hurts

If you experience this while you are trying to get stronger or to build a bigger chest you are in good company. At some stage, anyone who trains the bench press on a regular basis will experience some pain in the wrists. In most cases, the root cause is the poor positioning of the hands in relation to the wrists. This article outlines several causes, how likely each one is and how to fix it yourself. I personally have a bench press PR of a 150kg at 85 - 89kg (depending on the day) and have been bench pressing since I was 16.

3 clever principles to increase your sports performance

These are three principles of looking at programs which I gathered through trial and error doing marathons and strength training. As I am doing most of my programming by myself and I like to think I am ambitious, this might help you, if you do not have access to a coach or want a second opinion by someone who tries a lot of stuff. Filling the gap, introducing volume or speed have always helped me to take my performance to the next level depending on the situation.

Three easy ways to get more out of any fitness program

This is a write up of on how you can act on three simple things to make any regime you are more likely to succeed based on my experience as a stepdad of two with a full-time job. Applying these principles I have managed to run three marathons and move my bench press to 150kg, squat to 170kg and deadlift to 190kg. Not world record breaking, but the fittest I have been in my entire life.

Stop to bench press with a tennis elbow and use this program

An easy guide to bench press like a powerlifter for any age  [Article]

How to use velocity based training for strength

This is an overview for how to use velocity based training for the purpose of strength with special focus on the squat, bench press and deadlift. In the article, you will find further links to material on the matter and the several devices which can be used to measure velocity for a barbell. 

When to use Smolov Jr

Smolov Jr is a powerlifting program which lasts for a month and resembles the base cycle out of the original Smolov program from which it was boiled down. If you are not afraid of hard work and like to reap the benefits in the gym hitting a new personal record on one of the big three within a month, you want a program you want to pour your heart and soul into.

Can you do Stronglifts 5x5 to get ripped ?

Great so you have decided to work out more regularly to look like Chris Pratt ? Good for you and you also found the Stronglifts 5x5 program which promises results even if you are a complete nerd ? So you have everything you need to get started ? Well maybe not and read on to find out what else you might need.

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6 common mistakes when you bench press for strength

These are my personal observations of the biggest mistakes being made when bench pressing for strength. Feel free to elaborate or add in the comments. I personally bench press 150kg at 88kg to 90kg bodyweight and hope some of the tips are useful or entertaining for you.