Tip: The Sled Press
Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.
July 2
Tip: The Ultimate Push-Up Finisher
Add this Tabata-style workout to the end of chest day on Monday. Don't plan on moving around a lot on Tuesday.
June 27
Tip: The Banded Dumbbell Flye
Add a band to your dumbbell flyes and pump out more gains.
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: 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.
June 5
Tip: Boost Your Bench With Timed Dumbbell Presses
One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.
Scrape The Rack For Growth
You've got to try this. You'll get more muscle activation and more growth, yet less wear and tear on the joints. Do it.
June 3
Tip: Do the One-Arm Bench Hybrid
One part dumbbell bench press, one part glute activation, one part balancing act, and a little bit of headless horseman.
June 2
Tip: Build Better Pecs With Metabolic Stress
A simple, painful way to build a stubborn chest. Check it out.
May 31
Tip: Wide Suspended Dips
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
May 29
Tip: Wide Ring Flyes
Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.
May 15
Tip: Build More Strength with Pull-Ups & Dips
Build and strengthen your back, chest, and arms with these two training methods.
May 3
Tip: Dumbbell Bench Press Drop Sets for Size
Training to failure works. Period. Just incorporate it wisely. Here's one way to do it for chest training.
Tip: Can't Do This? Then Hold Off on Bench Presses
Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can.
May 2
Tip: Build Pecs & Core Strength With One Exercise
The one-arm dumbbell bench press not only hits your chest, it helps you build core anti-rotation strength.
April 30
Tip: The Upper-Body Exercise You're Missing
Add this to your training and boost your upper-body strength, core strength, and even your bench press PR.
Tip: The Best Bench Press for Chest Development
Looks scary, but it's the best way to bench if your goal is chest size.
April 23
Tip: A Better Way to Bench For Short Lifters
Under 5'8"? Make the bench press safer and more effective by adding a couple of plates under your feet.
April 22
Tip: The Best Grip Width for Pain-Free Benching
Does the front side of your shoulder hurt from bench pressing? Most likely your hand position is off. Here's how to fix it.