Unlock Raw Tonnage
With One Adjustment.
In physics, work is force multiplied by distance. To lift maximal weight, you must minimize the distance the bar travels and ensure all force goes perfectly against gravity. The shortest distance is a straight line. By mastering the Straight-Line Press, you eliminate the inefficient "J-Curve," maximize triceps and chest recruitment, and press massive tonnage from chest to lockout.
Before unranking the bar, drive your upper traps violently into the pad. Pinch your shoulder blades together and pull them down (retraction and depression). Arch your thoracic spine to elevate your sternum. Plant your feet firmly to coil tension up your legs and lock your back into the bench.
Grip width is critical. Grab the bar at a width that ensures your forearms are perfectly vertical (perpendicular to the ceiling) when the bar touches your chest. If your elbows are too wide or too tucked, you bleed force laterally.
Do not let gravity drop the bar. Actively use your lats to pull the barbell down in a perfectly straight line to your high-chest/sternum. The bar path going down must flawlessly mirror the straight bar path going up. Pause for a split second to kill momentum.
Drive your feet into the floor. Flare your elbows slightly and punch the bar perfectly straight up toward the ceiling. Do not push the bar away from you; push yourself away from the bar and deep into the bench. Keep the bar path strictly vertical until absolute lockout.
Enter your weight and reps below to instantly calculate your absolute One Rep Max. No guesswork. Just math.
Stop doing math in the gym. Enter your target weight and see exactly what to load on ONE side of a 45lb bar.
Find your bodyweight to see exactly where your 1RM places you against the rest of the world.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 150 lbs | 135 | 180 | 240 | 295 |
| 175 lbs | 155 | 210 | 280 | 340 |
| 200 lbs | 175 | 235 | 315 | 385 |
| 225+ lbs | 190 | 260 | 345 | 420 |
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