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How I Benched 400

Hitting a 400-pound bench is a goal for many lifters, yet few ever get there. They need this article.

Lessons from The Dead Zone: The Bench

The dead zone is when injuries and frustrations mount. It can last a decade, but getting through it may be what gives you the biggest gains of your life. Here’s what to do.

The Virtual Bench Press Seminar

The first rule of fixing your bench press is admitting your bench sucks. The second rule is that you must read this article and learn about the set-up, grip, ascent, and descent.

8 Tips From an 800-Pound Bencher

The soft-pause technique, extended ROM presses, the induction method, and other tips from a monster bench presser. Check ‘em out.

6 Stronger Bench Exercises

Most benchers have one of four problems. Here are six innovative fixes.

Fake Strength: Stop Arching the Bench Press

Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

Master the Reverse-Grip Bench Press

Don't be scared. The reverse-grip bench press can be safely used to hit new, pain-free PR’s. Here’s how.

Squat, Deadlift & Bench Options for Big Gains

Always going heavy on the Big 3 can lead to injury and stagnation. Here how to lighten your loads and keep getting better.

Finding Your Big 3 Lifts

Powerlifters have to bench, squat, and deadlift. But what if you just want to impress the ladies when your clothes come off?

6 Heavy Bench Press Lessons

Shoulder pressing versus benching, avoiding injuries, the right grip to use, and why you should never miss a rep.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Bench Press More in 4 Weeks

To bench more weight, bench more often, practice pauses, train the bottom part of the press, and have a smart plan.

4 Bench Press Lies

If your bench press numbers are stuck, it's probably because you've misinterpreted the good advice of geared lifters. Here's how to get unstuck.

Bench Press Grip: The Magic Number

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

Bench Press Like a Boss

Can you bench press double your bodyweight without a magical bench shirt? No? Then these workout tips are for you.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

3 Keys to a Big, Injury-Free Bench Press

Lift big-ass weights without pain using these three very advanced techniques.

11 Guidelines for a Great Bench Press

Weak benchers do flyes, pec deck, and machine presses – everything except what they need to be doing, which is bench, bench, bench.

Bodybuilding vs. Powerlifting Bench Press

Is your main goal to bench press a Buick or build a great chest? The nine differences you must know to get the results you want.

Growth Factor Chest Training

Want a bigger chest? Train with constant tension to force your pecs to release powerful growth factors. Here's how.

The Best Chest Training Tips, Period

Having a puny chest is fine... if you're 12 years old. Here's how to go beyond the basics to build bigger, stronger pecs.

The Secret to a Bigger Bench Press

Advanced lifters know that leg drive is key for hitting a new PR on the bench. Here are 5 tips to maximize it.

Strength Training Tricks: What Works?

There are tricks and cues that supposedly increase strength in the squat, bench, and deadlift. Some work, some don't. Here's the truth.

5 Ways to Press Through the Pain

Don't let injuries keep you from making gains. Here's how to wisely work around shoulder problems and keep getting stronger.

3 Ways to Build Old School Strength

The lifting greats knew how to get strong long before drugs and long before science came along to prove their methods. Here are their best secrets.