I’m here with Alex from the Alpha Destiny channel. We’re hitting a bench, neck, and trap workout. We’re both in Toronto for the pro show this weekend and decided to smash a workout together. We’ll be going head-to-head on the bench press, maxing out, and then moving on to Alex’s specialty: neck and trap work.
We’re pyramiding up in weight on the bench press. We did two sets with just the bar, then one plate (135 lbs). Alex is now doing 225 lbs for a few reps. We’ll do about four or five pyramids, working up to singles. We’ll probably do a single with 315 lbs and then decide where to go from there for a one-rep max.
A lot of people ask about wearing a belt while benching. For me, it gives me something to brace against, helps keep me tight, and sets my arch better. It’s especially helpful if you naturally have a strong arch. It adds stability.
Two men bench pressing in a gym.
Alex prefers a suicide grip because it’s more comfortable for him. This isn’t something we’d recommend for everyone, but for advanced lifters, it’s an option if it feels better. I personally focus on pushing my thumb back while benching to keep everything tight. A suicide grip might feel more comfortable because it encourages more pronation, but it can also be less stable.
When working up to a max attempt, it’s essential to take ample rest between sets. Warm-up sets should be conservative so you don’t fatigue too early. A general rule: use weights you’re confident you can lift with good form. If you’re not sure, don’t risk it.
A man bench pressing with a spotter.
We’re pretty evenly matched on the bench press right now. It will be interesting to see who comes out on top.
After bench press, we moved on to neck work. A standard exercise for building a stronger neck is the neck curl, which focuses on neck flexion. It’s effective, and anyone can do it. You might need a hat as the weight gets heavier, and proper form is crucial. Avoid using your arms to pull. Focus on the neck muscles doing the work.
A man demonstrating a neck curl exercise with a weight plate.
High volume and fast tempo work well for neck training. Four sets of 25 reps is a good starting point. As you get stronger, you can increase the weight.
For neck extensions, we’re substituting with bridges. We’ll do two variations: straight back and side to side. This exercise has a slightly higher risk, so be cautious and listen to your body. Perform the movement slowly and controlled. Think of setting up like a bench press: scapula protracted, butt lifted, and then curl back.
A man demonstrating a neck bridge exercise on a mat.
Next are trap pulls at the knee. The barbell is positioned at the knee, focusing on an isometric stretch of the traps. Squeezing your glutes at the top also adds benefit. We’ll ramp up in weight, doing three to five reps per set, culminating in a max effort set. We’re using straps, prioritizing traps and glutes over forearm strength.
Two men performing trap pulls with a barbell.
We’re supersetting weighted dips with weighted pull-ups. We’ll start with 45 lbs and increase the weight with each set. We’ll be using a close grip for both exercises.
A man performing weighted pull-ups in a gym.
That’s it for our workout. Alex took me through a brutal neck workout, the toughest I’ve done in a while. Check out his channel for more great content on fitness, body image, and more.
