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Bench press alternatives Have you ever seen an optical illusion? A sketch of a young woman is actually the face of an old lady; or the outline of a bird, an old man. Look at them long enough, and all of a sudden you see the image in a new light, bringing new depth and meaning to the artwork...

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. by Dave Tate Dumbbells are great for teaching you how to press and also great for building stability in the shoulders and lats. There are several ways you can...

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Powelifting Excercises( Upper Body) UPPER BODY Barbell Extensions: This exercise is designed to isolate the medial and outer heads of the triceps. Begin this movement by lying with your back on a bench. Take a medium to close grip on a barbell. Unrack the weight and extend your arms directly...

Force your chest to grow by changing up body position and bar speed. It’s a Monday night and everyone at the gym is celebrating “International Chest Day.” It seems like every member is flat on their back, pushing out slow, controlled reps with barbells, dumbbells, or on a plate-loaded...

Weekly Block Training for Massive Gains by Chris Marzarella DUP essentially dictates that the sets, reps, intensity and volume will change throughout the week to quicken the strength and hypertrophy gains. There have been several human...

The 6-Second Trick for a Bigger Bench Press by Christian Thibaudeau 1. While the bar is still racked, take your regular bench press grip on the bar, but don't unrack it yet. 2. Now pull down as hard as you can on the bar, trying to bring it to you. Brace yourself so that you won't come off...

<!-- react-text: 40 -->Do the Push Press!<!-- /react-text --> <!-- react-text: 43 -->by Glenn Pendlay<!-- /react-text --> <!-- react-text: 46 -->The push press is like the upper-body power clean. I think I've called it the upper body squat previously but that was wrong. The squat can be...

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On March 3, 1985, Ted became the first man in powerlifting history to officially bench-press 700.5 pounds. He made that APF & USPF world-record lift at Gus Rethwisch's Budweiser World Record Breakers in Hawaii. Then, on September 30, 1990, after 5 1/2 years away from competition, he made the...

Many training principles preach the tune “you’re only as strong as your weakest link”. While this is true and focus does need to be put on bringing up weaknesses, the big picture as a strength athlete is to make the competition movement as strong as possible. I see it everywhere about how in...

Power and Muscle Building Intensity Techniques Forced reps are great but these incredible techniques will open a whole new world of results for you!Intensity techniques are among the greatest weapons in your arsenal for building a truly astonishing physique. However they are not for everybody...

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Don't think you can't mess up your form on machines? Here are some important reminders of what can go wrong. You'd think the leg press would be idiot-proof. But nope! Like anything else in the weight room, there are any number of ways you can mess it up. Because you don't have to balance the...

How Is The Arnold Different From The Olympia? 4 Top Pros Answer Branch Warren The Olympia is the Olympia. You have the top 20 or so guys in the world, and you have to qualify for the right to be there. The Arnold is also a lot of top guys, but it's invitation only. I would have to say...

Basic Chest Training Every man wants a thick, strong chest for the ladies to rest their heads on in bed, as well as to look more masculine in general and fill out that T-shirt. Building a powerful set of pectorals may seem like child’s play, as most of us have been bench-pressing since...

HARDCORE BULKING INTRODUCTION – PART II by Gavin Kane In the first article of the series we attacked hardcore dieting and how to gain maximum mass without maximum fat gains. There are two more pieces to this puzzle, training and cycles...

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