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Horizontal Press

The Ultimate Bench Press Enhancer – Box Bench Press

The Ultimate Bench Press Enhancer – Box Bench Press

The box bench press is not only one of the safest chest pressing exercises there is but it’s also one of the most effective variations for improving your bench press strength and functional hypertrophy in the upper body. Here’s why.

Eccentric Chest Flyes For Massive Pectorals

Eccentric Chest Flyes For Massive Pectorals

If you’re looking for a seriously intense yet effective way to build massive pectorals, you’ll want to give these eccentric accentuated chest flyes a try. Just be prepared for some serious levels of soreness followed soon thereafter with some incredible growth.

10 Cable Chest Presses For Functional Mass & Strength

10 Cable Chest Presses For Functional Mass & Strength

The standing cable chest press is one of the most functional horizontal pressing exercises there is. Unfortunately it’s oftentimes an overlooked and undervalued gem of a movement. Here are my top 10 favorite variations for building strength & size.

Make Ring Pushups and Ring Dips Better

Make Ring Pushups and Ring Dips Better

The inside out protocol not only increases the difficulty of traditional ring pushups and dips but it also increases muscle activation, motor control, functional strength, stability, and joint health. Here’s how to perform inside out ring pushups and dips.

Monster Mass & Strength with Rotational Barbell Movements

Monster Mass & Strength with Rotational Barbell Movements

If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.

Train Every Movement with Offset Angles

Train Every Movement with Offset Angles

If you're looking for a unique training protocol that not only improves muscle activation and body mechanics but can also be applied to every movement pattern there is, you'll want to give the offset angle training method a try.

The Best Dumbbell Squeeze Press You've Never Done

The Best Dumbbell Squeeze Press You've Never Done

The dumbbell squeeze press is one of the most effective exercises for crushing your chest, shoulders, and triceps.  However, by applying principles of eccentric overload we can make the movement even better.  Here's how.

The Most Effective Chest Press You’ve Never Done

The Most Effective Chest Press You’ve Never Done

I recently developed a unique chest press that may in fact be one of the most effective chest presses I’ve ever used.  I refer to this as the Pivot Press.  Besides crushing both the upper and middle regions of the pectorals it also hits the entire posterior chain.

Sling Shot Rows for Massive Back & Lats

Sling Shot Rows for Massive Back & Lats

Targeting the upper back and lats can oftentimes be quite difficult even for advanced lifters as you have to work directly through the grip, forearms, and biceps to get to your back.  Using the slingshot method overcomes this issue and crushes the lats.

The Best Pushup Variation You’re Not Using

The Best Pushup Variation You’re Not Using

This unique pushup not only torches the pectorals, shoulders, and triceps, it also crushes the core.  As an added bonus it's one of the best variations for cleaning up your pushup technique and improving shoulder function.

The Best Dumbbell Chest Press You're Not Doing

The Best Dumbbell Chest Press You're Not Doing

Whether you're looking for a dumbbell chest press variation that crushes the pectorals, or simply looking for a shoulder friendly horizontal pressing exercise that enhances upper body mechanics you'll want to try this unique exercise.

Make Incline Dumbbell Presses & Rows Better

Make Incline Dumbbell Presses & Rows Better

If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements.  Here's how to modify these movements to make them even more effective.

The Best Chest and Glute Exercise Ever

The Best Chest and Glute Exercise Ever

The T-bench chest press is one of the most effective bench press variations not only for crushing the chest, shoulders, and triceps but also for targeting the glutes and hamstrings.  Here's how to make it even more effective and growth-stimulating. 

Master Your Movement with The Double Barbell Protocol

Master Your Movement with The Double Barbell Protocol

Besides providing a unique way to build significant functional strength and hypertrophy throughout your  physique, the double barbell protocol can teach lifters of all levels how to maximize their body mechanics and technique on a number of lifts. Here's How.

Use Offset Leverage To Boost Your Bench & Back

Use Offset Leverage To Boost Your Bench & Back

If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.

Master Your Pushups and Core Strength With This Technique

Master Your Pushups and Core Strength With This Technique

Adding in an anti-rolling component by employing medicine balls, Swiss balls, and barbells in conjunction with horizontal band resistance provides several unique benefits for enhancing pushups and plank mechanics. Here’s how.

Master Your Dips With The Trap Bar

Master Your Dips With The Trap Bar

Most individuals perform dips incorrectly and end up doing harm to their joints and connective tissue.  However, by performing dips on the trap bar, the lifter is required to hone in their mechanics and perform them with perfect technique.

The Best Medicine Ball Exercise You’ve Never Done

The Best Medicine Ball Exercise You’ve Never Done

Medicine ball drills, particularly those that rely on explosive power output, are something I use on a consistent basis with my athletes.   One variation I’ve recently been employing with my athletes is the T-bench hip thrust chest pass.

Master Your Bodyweight Movements With Bands

Master Your Bodyweight Movements With Bands

Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control. 

Raise Your Legs To Increase Your Bench Press

Raise Your Legs To Increase Your Bench Press

The leg raise chest press protocol is one of my favorite pressing techniques to improve bench press  horizontal pressing mechanics. Here are several unique variations as well las 7 reasons why the leg raise protocol is so effective.