September 26
Tip: The Missing Exercise for Pumped Pecs
Bench presses and push-ups are great, but they don't strengthen the entire chest. Here's what to add to chest day.
Overload Chest Training: 7 New Exercises
You can lower more weight than you can lift. Here are 7 unique exercises that take advantage of that fact and shock your chest into growing.
September 20
Tip: Band Pullover
With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.
September 19
Tip: Partner-Assisted Dumbbell Flye
The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.
September 15
Tip: A Different Way to Bench Press
Save your joints and recover faster with this bench press variation.
September 11
Tip: Kill the Inner Chest Myth
Stop trying to train your inner chest. Here's why.
September 10
Tip: The Bro-Assisted Chest Builder
Get a training partner for this exercise. Asking for a little help is worth the big gains.
August 19
Tip: 3D Sets for Chest Development
Build your pecs, work through a plateau, and break out of your chest-day rut with this strategy.
July 18
Tip: The T-Shirt Bench Press
Set a new PR on the bench press by preparing for it with this ego-crushing technique.
June 7
Tip: Continuous-Tension Dumbbell Bench Press
Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.
June 5
Tip: The Kettlebell Flye
The open grip and wrist position here allows for better pec isolation.
May 17
Tip: The Chain Press
This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.
May 15
Tip: Bench Press With Shoulder-Saver Pad
Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.
May 5
Tip: Squeeze Press & Flye Combo
This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.
May 4
Tip: Kettlebell Flyes and Presses
Use kettlebells for this complex, which includes two types of flyes and one press.
May 3
Tip: Press Medley
This medley will blow up your pecs in only one set.
May 2
Tip: Multi-Contraction Drop Set
Turn on the pecs with this drop set to make subsequent pump work more effective.
April 23
Tip: Dips With Band
Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.
April 22
Tip: Ring Dips With Tempo Manipulation
Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.