press

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...

Q: When I bench-press, I lower the bar to a point near my collarbones. I feel more stretch in my pecs that way, but I keep having problems with my shoulders, and my bench press never seems to progress. What am I doing wrong? A: Your bench-pressing technique is distorted. Done correctly, the...

I consider this to be one of the single most underrated exercises in the weight room. Gym bros always say, “Decline bench helps make the lower pecs bigger,” and they are partially correct. What most people don’t know is that the dumbbell decline bench press actually recruits the most muscle...

There’s no better starting point than a solid bench press. The bench press is the most popular and widely used exercise globally, targeting your chest, shoulders, and triceps. It is performed with a dumbbell or a barbell, which can be loaded with plates to decrease or increase weight. There...

Top Ten Key Statistics About Average Human Strength An average male beginner should comfortably be able to lift a weight of 135lbs in the bench press. The average weight for a male beginner to deadlifting is 125lbs An intermediate male lifter can bench press 215lbs An intermediate-level male...

If you’re trying to build strength in the gym, but you’ve hit a plateau or you just don’t know how to get the numbers climbing each week… Then this is the article for you. Check out these 3 fundamental reasons why you aren’t getting stronger in the gym and what you can do about it today to...

What Are the Side Delts? The deltoid muscles—or “delts”—are the muscles that cover your shoulder joints and help your upper arms move forward, backward, and out to the side. Each deltoid is made up of three sections or “heads:” the anterior deltoid, the lateral deltoid, and the posterior...

1. Kneeling Landmine Press The difference between the kneeling landmine press and the regular standing landmine press is you perform the kneeling landmine press while kneeling on both knees. Performing the exercise on your knees is less stable than on your feet, which means your core and abs...

What Is the Landmine Press? The landmine press is an overhead pressing exercise involving a barbell and a “landmine press attachment,” which is a piece of gym equipment consisting of a metal sleeve with a pivoting joint usually attached to the floor or the base of a squat or power rack. (You...

I know, I know, chances are you don’t give a rat’s patootie about rotary stability. Hell, chances are you can’t even define rotary stability. Well, Jell-O core, you should care about your rotary stability. Most lifters simply need more of it. I’ve known plenty of bilateral badasses who were...

For decades one of the popular upper body exercises to perform in the weight room has been the bench press exercise. One common question many high school athletes or any athlete may ask their peer is “How much can you bench”? With regard to upper body strength and power when was the last time...

The military press is a classic strength training exercise that has stood the test of time. Not only does the lift build strong and muscular shoulders, it transfers favorably to the bench press, and it actually works a lot of muscles you wouldn’t always think of when considering the...