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 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.
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 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 7
Tip: The 5 Bench Press Commandments
Blast up more weight... while using good, safe form. Here's how.
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.
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.
April 26
Tip: Bench Press Star Complexes
Do Russian-style star complexes for rapid strength and muscle gains. Here's how.
April 25
Tip: Do 20 Reps Of This Before Benching
Do this simple exercise often to fix your posture and make your shoulders feel awesome when you go heavy.
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.
April 16
Tip: The Only Good Smith Machine Exercise
This crazy-looking training method will improve your bench press strength.