Excessive low back/lumbar arch on bench press movements is a common mistake even amongst advanced lifters. Not only does it set the individual up for potential injuries but also minimizes the effectiveness of the chest press itself. Let’s fix it!
The research is clear on what it takes to build muscle mass, improve functional strength, prevent injuries, and preserve joint health - simply, emphasize a movement’s eccentric phase. Here's how to apply it to the landmine apparatus for optimal results.
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.
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.
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.
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.
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.
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 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.
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.
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.
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.
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.
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 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.
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.
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.
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.
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.
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.