Looking for a pushup variation that’s intense and joint friendly yet highly conducive for mastering pushup mechanics? Try this anti-rolling pushup. There are multiple benefits in terms of strength, size, and performance.
Try combining the dumbbell squeeze press with accommodating resistance in the form of bands. Not only will it blast your chest, shoulders, and triceps but it will also provide a nice boost for your bench press while de-loading your joints.
Trap bar chest presses are some of my favorite horizontal pressing variations. Most individuals perform these with the traditional handles however I recommend performing them with a reverse grip bottoms up position. Here's why.
Want to crush your chest and glutes while taking stress off your neck and shoulders? Try these unique variations of the glute bridge chest press performed in a head-off fashion and watch your bench press soar.
Looking for a protocol to improve your bench and chest press mechanics? Try incorporating horizontal band resistance to any of your favorite chest presses including barbell, dumbbell, kettlebell, and bottoms up variations.
Although the anti-fly technique is typically applied to dumbbell presses it can also be applied to bottoms-up chest presses. In fact the anti-fly bottoms up chest press provides several unique benefits for growth and strength.
If you’re looking for a unique but effective method to improve your chest press strength and technique try the T-bench protocol. This is something I employ with my athletes and have seen it do wonders for bench press performance.
During most exercises the strength curve of the movement does not match that of the muscles. By using bands or chains on dips the stimulus to the chest, triceps, and shoulders is incredibly high as the amount of tension is off the charts.
This chest press is sure to take your upper body and core to the next level. Essentially you’re combining three of my favorite techniques into one exercise; the “T-bench” technique, “head off” protocol, and “half body off” position.
If you're looking for a unique way to overload your pushups and emphasize the eccentric overload component then you'll want to give these a try. Just expect massive gains in your chest, shoulders, and triceps as well as your core
The foam roller is one of my favorite tools not necessarily for soft tissue work but for teaching proper lifting mechanics on a variety of movements particularly chest presses, pullovers, and chest fly variations. There are numerous benefits.
If you're looking for a simple and unique way to fix your bench press mechanics look no further than this quick and easy solution. It involves performing a bench press while laying on the foam roller and performing an eccentric isometric.
Looking for a unique way to thrash your upper body and core? Try this barbell negative pullover to speed bench press combo movement. These can be performed in a power rack or on the floor. So why are these so potent? Here’s why.
If you’re looking for a horizontal pressing exercise that maximizes motor unit recruitment and creates heightened levels of post activation potentiation (enhanced neural drive), the overcoming isometric barbell chest press is it.
Performing knuckle pushups on foam rollers does wonders for cleaning up pushup technique and horizontal pressing mechanics. They're also some of the most difficult pushups variations you'll ever perform sure to leave your chest scorched.
The head-off chest press has become one of my favorite protocols for improving horizontal pressing mechanics. It may look unusual however the benefits it provides to your bench press mechanics, shoulder health, and chest growth are significant.
There are 5 unique components of this chest press including the hollow body leg raise position, eccentric isometric alternating pressing protocol, eyes-closed technique, head-off position, and ankle dorsiflexion. Here’s a breakdown of each.
If you’re looking for a unique way to overload your pushups and clean up your technique you’ll want to give this a try. Besides being a highly challenging core and pushup variation, the anti-rolling barbell pushup provides several unique benefits.
Accommodating Resistance in the form of bands and chains represents a great way to overload chest presses. Most lifters are familiar with this technique applied to barbells. However it’s just as effective when applied to dumbbell presses.
If you're looking for a dip variation that not only crushes your chest, shoulders, and triceps but also reinforces proper body mechanics, try this Knee-Flexion Barbell Weighted Dip. See why this is such an incredibly effective dip exercise.