Prymal Fit - Online Coaching

Prymal Fit - Online Coaching Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Prymal Fit - Online Coaching, Sport & recreation, 225 Leitchs Road, Brendale.

13/06/2026

Breathing & Bracing for a Bigger Bench

One of the things I listen for when coaching clients is when they are breathing

We want as much tension, that means we want maximal intra abdominal pressure

We don’t want to release that air, because when you’re fighting for your life under the bar, you want all your pushing power

The two main mistakes I see are this

1. Letting the air out on the way down / at bottom
2. Letting the air out on the unrack

Personally, I teach hold your breath until the reps done

If you need to take another breath that cool, but do it at the top, and then re-engage the lats

This added 10kg to my 1RM - it’s surprisingly hard for people to get right, but when you do, you’ll feel it!

11/06/2026

Feet position matters in your bench press

I noticed set up the other day, which wasn’t bad, there was just some sequencing changes I wanted to make!

She was missing out on some upper back tension, so I wanted to
1. Bring her feet back further
2. Spend a touch longer setting her arch

Once we did this, you can see a complete change in her position, and she can feel how much more tension she could generate - making the rep easier!

So bring those feet back, and don’t rush the set up of your arch!

10/06/2026

Upper Body Strength Ratios for a Bigger Bench (PT2)

Youre only as strong as your weakest link

Comment RATIOS and I’ll send you a strength calculator that shows you where the other 9 lifts should be!

09/06/2026

How to unrack the bar aggressively

DBAP - Don’t be a p***y

It’s honestly my most used cue

Once you have the whole sequence down for the squat

- Hands as close as your shoulder mobility allows
- row into the back
- elbows back and down
- both feet underneath the bar
- 3-4 steps out

You know what to do!! So don’t lift it like you’re scared.

Don’t lift it like it’s heavy!! It’ll feel heavier otherwise!

Learn the sequence. Be aggressive.

Your performance will increase if you give your mindset a pump up!

08/06/2026

Fixing bench set up!

He started in a SAFE position, but not an OPTIMAL one

He was wobbly & lacking tension which resulted in him not being able to showcase his strength

When we fixed his set up, he felt rock steady, he didn’t have to think about stability or control, it was already set before the lift started

Confusion kills aggression, and we want to be aggressive, by locking the form he didn’t have to worry about anything else!

He said this was the easiest his bench felt, which is what I wanted before I put him on his next program

LFG BRO 🫡

07/06/2026

3/10 effort coach I swear 😂

Today’s 21 days straight of training and I am feeling great!

(Maybe because I caught up on some sleep in today’s session 😂😂)

We go again tomorrow!!

06/06/2026

How to fix your deadlift starting position

The deficit deadlift makes you more efficient with your form

It requires you to get into the position to take the slack out of the bar, so you can get more upright and lift the bar!

This is the number one issue I see with people’s deadlifts

Once you ingrain this position, take it back to conventional deadlifts and you’ll smoke your PB

You’re back will thank you for it too

7000 people. 7000 people who decided getting strong matters. 7000 people who want more from themselves When I started po...
05/06/2026

7000 people.

7000 people who decided getting strong matters.

7000 people who want more from themselves

When I started posting I dreamt about having 1000 followers

Now my dreams to have 100K

And I know I’m going to get there because I’m not going to quit.

Sadly most coaches don’t make it past year 2, I’m already 10yrs deep and just feeling the momentum now

So whether you’re here because you’re chasing your first chin up, your first 100kg lift, or wanting to dominate in competition

Or whatever reason!

Thank you for following along! It means the world to me.

Road to 10,000 is looking a whole lot shorter now!

04/06/2026

Unlimited motivation to those who are warm

I fight myself every day to train!

E V E R Y D A Y

But I said I wasn’t going to have a day off

So all I have to do is my warm up - if after that, I don’t feel like it, I’m allowed to leave guilt free

In the book Atomic Habits talks about taking the path of least resistance towards your goals

I know if I say I have to train every day for an hour. It’s too big of a task to get me off my couch.

But just a warm up. I can do that.

Most of the times I stay longer and have a good sesh.

Motivation is fake. Just do the smallest task to get you off your fkn phone.

03/06/2026

First 100kg bench 🫡🫡

I joke with the boys and say this is when you get your Man Card 😂😂

has only been working with me for 2 weeks…

And although yes I am wizard 🧙‍♂️ I’m not going to claim 100kg strength from me

All I did was dial in his form, so he could express his strength properly

Imagine walking around capable of benching 100kg but not knowing cause your form held you back

Well done brother!

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225 Leitchs Road
Brendale, QLD
4500

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