press

Got Relative Strength? Find Out Right Now. You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. Can you? 1. 25 Goblet Squats with 50% Bodyweight Before you graduate to barbell squats, you should be able to goblet squat to parallel...

A Complete 4-Week Plan The best kettlebell workout. The most powerful kettlebell exercise plus hardcore strength work. Get ready to be better... at everything! Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records. We...

Best Bench to Build Your Chest The incline bench press doesn't do what you think it does. Choose the decline press instead for more chest growth. Here's the science. Incline Bench Press vs. Decline: What's Best for Growth? It's becoming increasingly rare to see decline benches in the gym. Sure...

Follow the Rules, Build Size and Strength Stick to these rules to build size and strength. There's no way you won't grow! Follow these rules and you’ll build muscle and strength. Period. This is the best way to optimize workout quality. Each day off allows you to maximize recovery and growth...

LEG PRESS + REST-PAUSE = GAINS The rest-pause method works great with the leg press. Load up the leg press with your 15RM weight (the most weight you can lift for 15 reps) then get at least 25 reps in one set. How? By taking short 30 second rests. (Rack the weight during these short breaks.) So...

Make Better Gains with 30 Minute Workouts TAGS BODYBUILDING, TRAINING HERE'S WHAT YOU NEED TO KNOW... With a smart training plan, you can cut your gym time in half and increase your gains at the same time. Intense workouts done for three days a week with greater discipline, focus, and...

Some lifters frown upon some fitness machines and the exercises performed on it. The Smith machine is one of those underappreciated piece of strength equipment mainly due to what may be perceived as its biggest drawback: the fixed bar path. But you may be surprised by how many unique Smith...

THE DUMBBELL FLOOR PRESS This is a staple exercise for many lifters. The floor press is simply bench pressing lying on the floor. This will reduce the range of motion compared to the regular bench press because the elbows stop when they hit the floor. You could argue that this might be a more...

What's the first thing that comes to your mind when you see a tall guy in the gym? Besides saying, "Damn, he's tall," you're probably thinking the guy either plays basketball or paints ceilings for a living. Or even worse, you say to yourself, "Man, he's skinny." For the most part, "skinny" is...

TAGS BENCH PRESS, CHEST, EXERCISE COACHING, TIPS A multi-contraction drop set requires some specific equipment: light resistance bands and Mark Bell's slingshot. I find this to be the best option but I'll provide other ones for those who don't have these tools. First do 5 reps with added band...

HERE'S WHAT YOU NEED TO KNOW... Training economy is huge. You should always strive to get the greatest effect out of the smallest energy expenditure. Sequencing your workouts so each exercise feeds into the next is an effective means of reducing or eliminating warm-up sets. Methods include...

Imagine this scenario: You are all set for your Monday workout, eagerly anticipating it since the weekend. The pre-workout went down smoothly, and you’re bursting with energy. You step into the gym and climb the stairs, and your jaw drops. The gym is packed, almost all the equipment is...

All chest workouts are not created equal. For a complete program, you need to attack the pecs from a va- riety of angles and with a multitude of training methods. Simply doing three different kinds of presses is not going to cut it if you want to create a truly eye-popping chest. This chest...

The Arnold Press: Achieving the Ultimate Arnold Physique A sensational actor, a bodybuilding icon, and a true inspiration for millions around the world are some of the things that Arnold Aloi Schwarzenegger is known for. The name Arnold Schwarzenegger is not uncommon in the world of...

A BIGGER MUSCLE IS A STRONGER MUSCLE. THESE THREE TRICEPS MASS-BUILDERS CAN HELP YOU ADD MORE WEIGHT TO YOUR BENCH PRESS. Most big benchers have one thing in common: They look like big benchers. Guys like Kirill Sarychev and Eric Spoto have barrel chests and bowling-ball shoulders, but they also...

Four to eight weeks of this workout will result in arms growth and tight T-shirts. By Michael Schletter, CSCS*D, NSCA-CPT*D Curls, rope pressdowns, reverse curls, dips and done. Sound like a familiar arm workout? It’s probably because that’s the one you see everyone doing all the time, so...

THIS UNORTHODOX SHOULDER PROGRAM WILL WAKE UP YOUR DELTS TO BECOME BIGGER, STRONGER, AND HEALTHIER THAN EVER. Shoulders are tricky. One of the most complex and fragile joints in the body, the shoulders are commonly misunderstood and over used all at the same time. Too often, shoulder training...

Every child’s dream at one time was to have supernatural powers and be the last hope for cities, nations, and individual people. Back then, you may not have understood how deceptive CGI is. However, we cannot take away from our heroes the hard work and diet changes they had to endure to look the...

Let’s be honest: When it comes to nice, juicy arms, some of this is going to come down to luck of the draw and having the right parents. We’ve all met people in the gym who are printing off tickets to the gun show like they’re going out of style, but have never touched an arm day once in their...

Without doubt, the bench press is the most popular weight-training exercise in North America. Anyone who asks, “How much do you lift?” is inevitably referring to the bench press. It’s almost a rite-of-passage exercise among boys in high school. Most learn to bench when preparing for football. In...