September 10
Tip: Depth Jump Push-Up, Long Response
Here's a plyometric exercise designed to boost your bench press.
September 7
Tip: Ab Mat Bench Press
Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.
Tip: Banded Face Pull and Floor Press
Shoulder pain when benching? Try this. Prime the upper back and rear delts with face pulls, then use the banded floor press.
September 5
Tip: The Single-Arm Bench Press
To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.
August 22
Tip: The Lying Band Pull-Apart
Big bench pressers use this movement to build the upper back and protect shoulder health.
August 21
Lift Hard, Lift Smart, Recover Faster
Joints hurting? CNS fried? Here's how to intelligently train the bench, deadlift, and squat to keep the gains coming.
August 9
Tip: 3-Second Paused Bench Press
Getting stuck at the bottom of your bench press? Use this technique to build bottom-up strength.
August 8
Tip: The Other Exercise You Need to Bench Big
If your goal is a big bench press, this exercise is essential. Check it out.
August 7
Tip: The 8-15-25 Chest Workout
Take a break from the barbell and try this for size and strength gains.
July 30
Tip: The Toughest Bench Press of All Time
Master this lift and you'll dramatically increase your upper body strength. Take a look.
July 28
Tip: Do This Chest Exercise Instead of Declines
This movement is far superior to the regular decline bench press. Check it out.
July 21
Tip: The Bench & Chin-Up Warrior Challenge
If you like pressing and pulling more than jogging on a treadmill, give this a shot.
July 14
Tip: 3 Bench Press Grips
Here's how to choose the right grip for your goal and the pros and cons of each.
July 11
Tip: Triceps of Death
This is a brutal triceps builder. Start with a 2-board close-grip press for 5 reps, then a 3-board for 5 reps, then a 5-board for max reps. The shortening ROM allows you to fatigue and keep going.
July 3
Tip: The Dead-Start Bench Press
Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.
June 26
Tip: Prevent Pec Tears with the Floor Press
The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.
June 21
Tip: Bench Press Basics
A few set-up and executions reminders for a solid, safe bench press.
Tip: You Don't Have to Bench
Think the barbell bench press is a must-do lift? Really, it's not. Here's why.
June 14
Tip: How to Avoid a Pec Tear
The bench press puts a lot of stress on the joints. Swap it for a variation that'll help you build muscle without the joint issues. Info here.