press

Let’s get the science out of the way; the pectoralis major is comprised of a clavicular and a sternocostal head, or better known as the upper and lower pec respectively. When flat benching, both heads are stressed evenly. The anterior deltoids also come into play, and the triceps are used during...

Strength Training vs. Muscle Building for the Beginning Lifter During the initial stages of training, there is very little difference between working out to build strength and working out to build muscle. Both goals will require a substantial addition of strength for key compound exercises such...

Barbells get all the love, but what happens when every bar in your gym is being used by some bro hitting biceps curls? Can you still make sweet, sweet gains without the big three barbell lifts? In short, yes. In fact, too many lifters neglect dumbbells altogether, relegating their gains to...

If you have ever missed a bench, the number one limiting factor that I’ve found is tricep strength. I know others will argue about lat strength, shoulder strength and so on, but tricep strength – or the lack thereof – has always stood out to me as the biggest limiting factor, especially when it...

405 is seen by many as the ultimate goal for squats and deadlift, and not just the bench press. By the way, it’s 405, not “4 plates.” God, I hate that term. It sounds like you’re loading the Hammer strength machine. It’s FOUR OH FIVE. “4 plates” is a light day at the buffet for me. More on that...

There are some iconic photos that stand the test of time. One of them is of Arnold Schwarzenegger hitting his classic side chest pose. His pecs in that pic are full and large. They look like you could set a shaker cup on them and not worry about it falling off. While many people who aren’t...

Of all the reasons Arnold Schwarzenegger is considered a legend – and there are certainly many – the Arnold Press, a shoulder exercise named after the Austrian Oak, is one that every gym rat has performed. As a guy who has loved the gym for as long as I can remember, that’s a definite sign of...

When it comes to working out there are very few exercises that are more popular than the barbell bench press. It is a staple when it comes to building a strong upper body and a massive chest. Here are 10 ways to improve your pressing power. Some of these tips will allow for an instant increase...

Bench press Monday is a global institution in just about every commercial gym. So is bench press Tuesday, Wednesday, Thursday… You get the picture. Weekend warriors and all-round keyboard tough guys commonly speak as if a 300 pound bench is easily performed by every other gym rat. The reality is...

Even though high frequency training isn’t a new concept when it comes to conditioning, it’s a whole other story when it comes to muscle-building. Traditional bodybuilding programs often have you training each body part once per week with a high volume of sets. Body-specific training and long...

In 2006, ophysical therapist John Pallof showed Eric Cressey and Tony Gentilcore the belly press (now the Pallof Press) when they were both getting Cressey Performance off the ground. And just like that, the Pallof press as you know it was born. The Pallof press, no matter the variation, trains...

Well, it's a good thing you happened upon this article, I'm going lay it all out for you with some step-by-step guidelines. I'll even throw in a sample program at the end if you want to look like the Solution but move like Lebron. All too often, I see guys get stuck on the non-essentials and...

Big, muscular deltoids can really set you apart from the pack when it comes to displaying a big, broad physique. Width is an instant indicator of being powerful, strong and in incredible shape. As an avid trainer your goal is to reap the reward of all your sweat, sacrifice, and hard work you...

Certified trainer and infantryman Chris Kellum has you covered head to toe with his “Hybrid Warrior” training program, designed with the new Army Combat Fitness Test (ACFT) in mind. First, he offered an upper-body routine here on muscleandfitness.com; then a workout that blasts the legs, core...

Building a big chest is just about every gym goer’s primary focus at one point or another. However, most people think that the bench press alone is the best and only movement that really builds big pectorals. But really, there are other ways you should be training if you really want to achieve...

1. Weighted Push Up Using Smith Machine Push ups are a great chest building exercise. And with Kris’ first alternate chest movement, he introduces us to a way to make them a bit more challenging. Kris’ solution? Weighted push ups using the Smith machine. To set up for this exercise, position...

Oh, do I have your attention now? Sorry to disappoint, but I do not have another great supplement or magic pill that will help you to increase your strength right away. Instead, I want to focus on the 30-40% of output all of us are wasting because we are simply not activating all fibers when...

Often, your results depend on how often you’re getting into the gym, what you’re eating outside, and how thoroughly you train. Not rocket science, I know. But for guys who’ve been in the lifting game for a while, we need to take a closer look to see continuous gains. Looking at the bigger...

Training splits can be a mystery. With so many available options and possibilities, it's easy to be confused about which splits are effective, and which are poorly structured. If you've ever wondered just why and how training splits are designed, and just what some of the best training split...

One of the things every bodybuilder strives to obtain is a big chest. Ideally, as Vince Gironda put it, "it should be shaped liked the shield of a roman soldier." Remember Gladiator with Russell Crowe and Ralph Moeller? Ok, back to topic. First let's look at some biomechanics. When we say...