press

Those who are serious about muscle want bolder delts, and arguably the best exercise to do that is the barbell and dumbbell overhead presses and their variations. These work all three deltoid heads (anterior, lateral, and posterior) for improved size and strength. For those who can do these and...

The bench press. It’s one of the original rite of passage exercises that many lifters spend countless—oftentimes too many—hours toward perfecting. When you’re a beginner, you most likely performed two main exercises—biceps curl and bench press. Then, the love affair begins. The bench press is...

Working out with a single dumbbell may sound foolish, but imagine the following scenarios. You walk into the gym, ready to roll, and it is packed, and most of the equipment is taken. This makes completing your current program an annoying challenge. Or the will to train is strong, but time is...

There’s no question that the basics of strength training work despite what you may see from time to time on the Internet. The barbell is the ultimate tool for strength and muscle and will continue to work for all who take it seriously. Incorporating the Big 3exercises—the barbell squat, bench...

To prepare for the bench press, lie on the bench and situate your eyes just under the front edge of the barbell. This will ensure that you have adequate space to press without hitting the rack or the j-cups. Place your hands somewhat wider than shoulder width and equally spaced on each side...

Because there are so many, knowing which shoulder exercises to do and when to do them can be challenging. The shoulder press machine is an exercise machine that helps you work on your shoulders. Learn how to use it to reach your fitness goals. What is a shoulder press machine, and how does it...

“why haven’t you heard about this yet?” and that is exactly how I feel about Jim Wendler’s 5/3/1 program for raw strength. I can see how it’s probably far less intimidating to go with whatever everyone else is doing, like the latest bikini body in 30-days program, Zumba/Kickboxing class/Yoga...

Big, muscular deltoids can really set you apart from the pack when it comes to displaying a big, broad physique. Width is an instant indicator of being powerful, strong and in incredible shape. As an avid trainer your goal is to reap the reward of all your sweat, sacrifice, and hard work you...

Let’s get the science out of the way; the pectoralis major is comprised of a clavicular and a sternocostal head, or better known as the upper and lower pec respectively. When flat benching, both heads are stressed evenly. The anterior deltoids also come into play, and the triceps are used during...

It’s time to get insane! Your current workout is boring, and you’re hungry for a change. You want something that isn’t the same old, same old grind? Well, here you go brothers and sisters of iron. Lock and load, it’s time to rock. The Savage 4x4 is a strength and hypertrophy workout system...

Injury Prevention How to Warm Up The process of warming up before a weight training session involves 3 different phases: Mild cardio – 5 to 10 minutes of non-taxing cardio. Stretching – Several minutes of full body and workout specific stretching. Working warm up sets – Prepare your body and...

Common Strength Training Workouts and Systems Though strength training approaches can be very diverse, there are several extremely poplar and notable workout systems that every lifter should know something about. These programs are effective, time tested and produce results. Starting Strength...

Deadlift Form 101 It is rare to see beginning lifters practicing proper deadlift form. Far too many trainees perform the lift at a mechanical disadvantage, trying to lift the bar with their hips up. This resembles a Romanian deadlift or stiff-leg deadlift and is hard on the lower back. To...

Strength Training Basics Defining Your Goals Before you pick a program and set up a solid eating plan, it’s important to define your goals. Take a minute to think about your long term goals, and write them down. Try to make goals realistic but challenging. A 400 pound bench press might be...

This Guide Teaches You: What the differences are for beginners between training for muscle and training for strength. What natural strength standards and expectations are. Which 7 lifts are the cornerstones for building strength. The fastest way for a novice to build strength. How often to test...

A workout is made up of only so many sets and exercises. Constructing a workout without a purpose, and without the use of the best available tools will only waste your time. If you want to gain muscle and strength at the fastest rate possible you will need to choose the best possible exercises...

There is a common expression that is used in all aspects of life - “keep it simple.” However, another popular phrase is “variety is the spice of life.” When it comes to training, it's no different. Simple movements can always be effective, but there are times that change can be necessary to...

CABLE CROSSOVER (HIGH TO LOW) 3 Sets, 20 Reps We’re starting with this exercise to make sure you’re warmed up and able to achieve a full range of motion before we get into some heavier pressing work. We’ll do 3 high-rep sets which essentially function as a pre-exhaust. Put one leg forward, get...

Variable resistance training, or VRT, has been a fixture in powerlifting for decades. In this context, VRT specifically refers to resistance training with elastic bands or chains attached to a barbell, mostly in the squat, bench press, and deadlift exercises. These are not thera-bands or...

Keeping it simple is often best. And on chest day, giving your best effort to a few exercises is often way better than trying to tackle lots of movements, but tiring out before reaching the finish. This workout is as bare-bones as it gets, but that doesn't mean it has to be any worse than an...