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To get the most out of the bench, you must make it a whole-body lift. Here are four ways to do it.

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3_jumps_for_an_explosive_squat

Tip: 3 Jumps for an Explosive Squat

Accelerate through your sticking points. Master these three jumps.

Overhead-press-from-pins

Tip: Overhead Press From Pins

This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.

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Tip: The Rack Pull

This is a great accessory exercise to strengthen your deadlift. Or use it for building your upper back and traps.

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Tip: Movement Prep for Olympic Lifting

After your mobility and stability work, use these drills to improve your Olympic lifting technique.

Tip: Real Experts vs. Self-Proclaimed Experts

Looking for a training or diet coach? Here's how to pick a good one and spot the fakers.

Tip: How to Bring Up a Weak Body Part

Big back, small legs? Big chest, small arms? Here's how to schedule your workouts to bring up those lagging muscle groups.

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Tip: The Top-Half Squat

This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.

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Tip: Activation Drills for Olympic Lifting

After your mobility work, activate your glutes, shoulders, and trunk for better Olympic lifting.

Tip: Dear Dumb People, Stop Giving Advice

Internet fitness celebrities give some of the worst training and diet advice. Are they dumb or just crooked?

Tip: Machines for Functional Fitness?

Sure, free weights are generally better, but not for everything. Even CrossFitters can benefit from them. Here's how.

Mobility_drills_for_olympic_lifting

Tip: Mobility Drills for Olympic Lifting

Do this before your next O-lift session for better range of motion and safer lifts.

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Tip: Crossover Step Sled Pulls

Crossover sled pulls add a lateral force production tool to your sled training toolbox.

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Tip: The Single-Arm Pullover

This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.

Tip: 9 Annoying Things in the Fitness Community

Love fitness, love lifting, but feel free to hate these nine things. Coach Carter sure does.

Tip: The Mineral for Chronic Muscle Soreness

A little soreness is good, but too much soreness for too long will squash your gains. This inexpensive mineral will help.

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Tip: Single-Leg Pushes and Pulls

Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.

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Tip: Glute Bridge Pullover

This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.

Tip: The Italian Tune-Up

A fast metcon workout that melts fat and builds muscle. Works with cycling, running, or ropes. Check it out.

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Tip: Push-Drag with Straps

Add an upper-body and core challenge to your sled drags with this tough variation.

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Tip: Front Squat to Box

Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.

Tip: The Inverse Squat

Squat backwards to build stability and strength. Here's how.

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Tip: Long Duration Sumo Squat Hold

End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.

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Tip: Dumbbell Iso-Dynamic Elevated Split Squat

Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.

Tip: A Backward Way to Build a Stronger Bench

Got a sticking point right off your chest? Having shoulder pain while benching? Erase that pain and weakness. Here's how.