Top

Horizontal Press

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.

Trap Bar Pushups for Size, Strength, and Joint Health

Trap Bar Pushups for Size, Strength, and Joint Health

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. 

The Ultimate Chest Press For Massive Pectorals

The Ultimate Chest Press For Massive Pectorals

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.

Bottoms Up Trap Bar Press For Chest Strength and Size

Bottoms Up Trap Bar Press For Chest Strength and Size

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.

The Ultimate Glute Bridge Chest Press Exercise

The Ultimate Glute Bridge Chest Press Exercise

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.

Simple Tip To Crush Your Chest and Master Your Bench

Simple Tip To Crush Your Chest and Master Your Bench

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.  

Build Massive Pecs with This Bottoms-Up Chest Press

Build Massive Pecs with This Bottoms-Up Chest Press

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.

The Ultimate Bench Press and Chest Enhancer

The Ultimate Bench Press and Chest Enhancer

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.

Band Resisted Dips For Massive Upper Body Growth

Band Resisted Dips For Massive Upper Body Growth

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. 

The Ultimate Chest and Core Combination Exercise

The Ultimate Chest and Core Combination Exercise

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. 

Use This Eccentric Pushup For Massive Strength and Size Gains

Use This Eccentric Pushup For Massive Strength and Size Gains

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

Fix Your Bench Press with The Foam Roller

Fix Your Bench Press with The Foam Roller

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.

A Quick Bench Press Fix

A Quick Bench Press Fix

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.  

Use This Pullover and Bench Press For A Massive Upper Body

Use This Pullover and Bench Press For A Massive Upper Body

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.

Maximize Tension and Growth In Your Chest with This Isometric

Maximize Tension and Growth In Your Chest with This Isometric

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. 

Maximize Your Knuckle Pushups with The Foam Roller

Maximize Your Knuckle Pushups with The Foam Roller

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.

Improve Your Bench Press & Posture With This Technique

Improve Your Bench Press & Posture With This Technique

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.   

Blast Your Chest and Core with This Unique Press

Blast Your Chest and Core with This Unique Press

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.

Fix Your Pushups with This Unique Barbell Exercise

Fix Your Pushups with This Unique Barbell Exercise

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.   

Band Resisted Dumbbell Floor Press for Chest Growth

Band Resisted Dumbbell Floor Press for Chest Growth

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.