CANADIAN PHYSIQUE ALLIANCE JUNE || ISSUE 34

01 NEVER SPOT SOMEONE PERFORMING STANDING OVERHEAD PRESSES. In my opinion, the standing overhead press (barbell or dumbbell) is one of the most beneficial exercises you can do. Not only does it involve many different muscles, but it is one of the safest exercises you can do. But this all changes when you attempt to spot someone. If you are not tall enough or can’t get a good handle on the weight to help, you will not be able to spot properly. Too many times I’ve seen the well- intended lifter suddenly drop the barbell or dumbbells and in some of those case, the spotter wasn’t able to get out of the way in time. So the next time some asks you to spot them for an overhead press, respectfully decline. 02 NEVER USE THE “FALSE” GRIP FOR BENCH PRESSING. I can understand wanting to use the “false”, or thumbless, grip during pulling exercises (rows and pulldowns) to help minimize biceps activation during the movement, but if the weight slips out of your hands, your risk for injury is low. In contrast, using the “false” grip for the bench press increases the risk of the barbell slipping out of your hands, and in this case, the barbell is going to come crashing down on your chest or worse… neck or face! Please save yourself from having to call 911 and always wrap your thumbs around the bar when bench pressing.

CANADIAN PHYSIQUE ALLIANCE JUNE || ISSUE 34 | Page 128