press

Law enforcement officers’ risk their lives daily to protect and serve the communities they cherish. Whether responding to emergencies, conducting routine traffic stops, or patrolling in cars and motorcycles, officers often face unforeseen dangers. The story of Officer Kevin Bereta is a powerful...

The barbell bench press is the king of the bench press jungle, but the dumbbell bench press is striding with it side by side. Barbell variations allow you to move more weight due to their fixed range of motion, but dumbbell bench press variations offer more freedom of movement. Why does that...

Can't do this exercise? Troubleshoot the problems with this handy guide. The Z-press is a fantastic exercise not only because it hammers the shoulders, upper back, and midsection, but because it can be a diagnostic tool for common inadequacies. If you feel like you’re pressing a square peg into...

Build Big Pecs Like This The combo exercise maximizes muscle damage and mTOR activation – two keys to muscle growth. Here's exactly how to do it. This exercise could be the most effective pec builder. There, I’ve said it. Am I committing a cardinal sin by saying the best exercise to build the...

Jay Cutler may have become famous for his “Quad Stomp,” but without a physique that was in proportion to the rest of his humungous legs, he could have never lifted 3 consecutive Olympia trophy’s. When it comes to the upper body, and particularly the chest, Cutler says that the dumbbell bench...

Back in the day, guys were big, strong, lean, athletic, and even healthy. Here are 6 seemingly forgotten ideas or methods that you'd do well to emulate today. Bodybuilding from the 1930s to the early 1960s was much simpler. Creatine monohydrate was decades away, protein powders were in their...

After months of buildup, promotion, and anticipation, bodybuilding’s biggest weekend has arrived. The 60th Olympia has begun at Resorts World in Las Vegas, NV, and the festivities began with the traditional Olympia 2024 press conference. Over 1,500 fans packed the room, leaving many having to...

When it comes to the big lifts, technique is technique. But on top of mastering the form, everyone looks for progression – and there comes a time when even the best of us run into a stymie, and our strength (and size) doesn’t increase at the same linear rate that it did when we were 21 years...

The body’s broadest muscle is also one of the hardest to feel working. Collect your gold star on the way out if you guessed the lats or the latissimus dorsi. Some lifters find it challenging to form a mind-muscle connection with their lats because they are often used with other muscles when...

Many people ask themselves and others if you can teach an old dog new tricks. That question can work the other way as well. Could a young pup learn a classic trick? In this case, can a young lifter benefit from an old-school lift like the strict press exercise? What You Need To Know About The...

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance. Here’s what you need to know… Arnold often worked chest and back together, going back and forth between exercises for each. He did the same for other...

Phase 1 – Jacking You Up The goal of this first phase is to prime your body for the subsequent training phases. Basically, we want to jack up your nervous system efficiency so that you’ll be much better at recruiting the all-important high-threshold motor units (HTMU’s), sometimes known as the...

They advocate good form and safety, but are they keeping you small and weak? Train like a fragile flower and you'll look like one too. Behind the neck presses are the most effective shoulder-building exercise you can do. They don’t cause shoulder problems; they highlight preexisting ones...

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press. My most successful bench-pressing phase involved doing band work between sets. I’d been experimenting with various types of band-only exercises for the back – slow...

Powerful delts are essential for athletes, but the shoulder joint is prone to injury. Increase the health of your shoulders to increase the size of your delts. Paul is in trouble. His body was already banged up from years in the ring, and now this: an injury while filming a movie. The doctor...

Whether you’re aiming to build muscle, burn fat, or improve overall fitness, kettlebells are designed to deliver a dynamic approach to full-body strength and conditioning. This 4 week kettlebell transformation workout utilizes a single piece of equipment that allows you to streamline your...

Jeff Nippard is a huge advocate for results-backed, science-based bodybuilding, but still believes in mastering the basics for greater gains. Case in point is a recent social media post, where the Canadian coach lists the top 3 most common bench-pressing mistakes that he’s observed. And, while...

You can do many satisfying things in the gym, but few can match arm day especially when you add these triceps exercises into your routine. We’re not exaggerating. The feeling of extending your elbow and rotating your arm to reveal your sexy horseshoe triceps is unmatched. But the triceps are...

Do You Even Need to Bench? Is the bench press right for you? Maybe. But maybe not. Here's what you need to know. In part one 17, I explained how the term “king of lifts” is defined as an exercise that’s not only superior to all other alternatives but also the best exercise for everyone. It means...

It's Time to Chase Some Better Movements Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are. For years, lifters have treated the "big 3" lifts – squat, deadlift, and bench press – as if they're sacred...