The Walking Dead Press

Zombies have really gotten a plethora of press as of late. Eating another’s face off after ingesting “bath salts” is apparently becoming the new grisly crime du jour.

    The grisly assault on a homeless man whose face was eaten by a deranged assailant lasted for 18 agonizing minutes and was captured on nearby surveillance cameras.

    Rudy Eugene, who authorities suspect may have been high on a dangerous new street drug known as “bath salts,” had to be shot four times by a police officer to halt the cannibalistic attack.
    - ABC News

Bath salts? WTF?

“Bath salts” have apparently become increasingly popular in the Miami party scene and it has been suggested they can trigger extremely violent outbursts.

Who knew?

Bon appetit; ya know?

I love talking about the Zombie Apocalypse. It can’t come soon enough as far as I’m concerned. To be honest, I think I have a lot of bottled anger and pent-up aggression that I wouldn’t mind releasing on droves of fucking zombies – a la ZOMBIELAND (just keep Bill Murray away from my itchy trigger finger please).

However, I’ve already digressed in excess, because this is a blog about BENCH PRESS TRAINING and an extremely effective exercise that has found its way into my programming – The Dead Press (aka Pin Presses) or, for the purposes of this blog, The Walking Dead Press.

The Walking Dead Press Beastly Zombie Girl

The Walking Dead Press Beastly Zombie Girl

A little about The Walking Dead Press:

  • It builds tremendous upper body strength which is of paramount importance for holding-off throngs of zombies
  • It is a fantastic exercise for the development of bench press starting strength
  • The lift is performed by pressing “dead” weight off your chest (I start the weight about one inch off my chest, resting on the pins in a power rack)
  • The exercise eliminates the elastic muscular energy stored in the eccentric motion (i.e. the lowering of the bar) of the bench press (because there is no eccentric motion!)
  • The dead press is performed for single repetitions only
  • The bar needs to be pushed with compensatory acceleration (i.e. as hard and fast as possible)
  • The lift can really help build your pressing confidence; for example, if you can successfully dead press 315, you know that weight should translate to an easy meet opening lift (in a powerlifting meet, even with the pause at the chest, a certain percentage of elastic muscular energy is retained from the eccentric phase – so, if you can Walking Dead Press it, bench pressing it should be a cinch). Note: this holds true for the RAW bencher.

May 2012 Bench Press Training Sample:

Flat Bench
Extensive Warmup
2 x 430
1 x 455
1 x 480

The Walking Dead Press
Bar set in power rack approximately 1 inch above chest
1 x 410
1 x 430
1 x 455

Band Triceps Pushdowns

Face Pulls superset with Incline Bench Rear Delt Raises

Please send any questions you have to

May 2012 Benching in The BEAST

May 2012 Benching in The BEAST


Here’s a link to a great article about the Dead Press by Josh Bryant: Bring your Bench Press Alive with the Dead Bench

Recently Jeremy Hoornstra, who is trained by Josh Bryant, broke the RAW All-time world record for a 242 pounder, by benching a staggering 661 lbs; see video below:

Here is a video of Jeremy Hoornstra performing an insane 600lbs Dead Press:

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2 Comments to "The Walking Dead Press"

  1. June 4, 2012 - 11:53 am | Permalink

    I don’t think it’s just bath salts that causes violent outbursts. After every difficult set, we all feel the urge to eat each others brains! I think it might be all that “extra testosterone”!

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