Tip: Do Clap Push-Ups Before Heavy Chest Work
A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.
January 9
Tip: The Most Neglected Chest Exercise
For pure size gains, many bodybuilders have forgotten about this pec-building staple.
January 3
Tip: Weak on Rings, Weak Everywhere Else
If ring dips or ring push-ups make you look like you're training in an earthquake, something's wrong. Here's why and how to fix it.
December 17
Tip: Iso-Dynamic Alternating Bench Press
Keep tension on the down side by not lowering all the way. This will increase muscle activation and create the occlusion effect for hypertrophy.
December 13
Tip: Standing One-Arm Cable Press
This is a great exercise, and it's even better if you learn how to do it with heavy loads. Here's what you need to know.
November 21
Tip: A Better Way to Stretch Your Chest
How to stretch your pecs without wrecking your shoulders.
November 13
Tip: The Right Way to Use a Chest Machine
Chest press machines work, but they can also wreck your joints. Here's how to get around that.
November 9
Tip: Do Inclines With a Thumbless Grip
Shoulder pain when bench pressing? Don't stop benching, just try this variation.
November 7
Tip: The Safe Way to Bench on a Smith Machine
Yes, the evil Smith machine can help you build your chest, but only if you use it wisely. Here's the trick.
November 2
Tip: The Bench Press is a Whole-Body Exercise
To get the most out of the bench, you must make it a whole-body lift. Here are four ways to do it.
November 1
Tip: For Big Pecs, Do This After Bench Pressing
The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.
Chest Training for Natural Guys
Whether you've got a weak chest, mobility issues, technique problems, or are just cursed with droopy pecs, this will show you how to fix it.
October 26
Tip: Glute Bridge Pullover
This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.
October 23
Tip: The Right Way to Dumbbell Bench Press
Start at the bottom with the palms facing each other. Rotate on the way up so the palms are facing forward in the end position.
October 21
Tip: The Guillotine Press
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
October 16
Tip: The Single-Arm Crossover
This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
Tip: Neutral Grip Single-Arm Dumbbell Bench Press
If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.
October 10
Tip: Floor Pressing 101
Use this accessory exercise if you're having trouble locking out your standard bench press.
October 5
Tip: Two Quick Tips for Better Benching
Remember these cues the next time you bench press and you'll get a better workout.
October 2
Tip: The Descending Set Bench Press Workout
Train for strength and hypertrophy in the same workout. Here's how.