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Chest

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Offset Dumbbell Training for Strength, Size, and Function

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Offset Dumbbell Training for Strength, Size, and Function

If you're looking for a unique training method that crushes the core while also blasting the larger muscles of the body try this offset dumbbell protocol.  As an added bonus it does wonders for cleaning up form and technique.

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Band Resisted Dips For Massive Upper Body Growth

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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. 

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The Ultimate Chest and Core Combination Exercise

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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. 

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Fix Your Bench Press with The Foam Roller

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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.

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Use The Hanging Band Technique On Pullups & Dips

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Use The Hanging Band Technique On Pullups & Dips

The hanging band technique (HBT) is one of my favorite methods for improving lifting mechanics. The oscillating kinetic energy improves proprioception and technique. It can be applied to bodyweight exercises like pull-ups and dips.

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A Quick Bench Press Fix

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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.  

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Use This Pullover and Bench Press For A Massive Upper Body

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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.

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Maximize Tension and Growth In Your Chest with This Isometric

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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. 

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Improve Your Bench Press & Posture With This Technique

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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.   

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Blast Your Chest and Core with This Unique Press

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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.

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Use The Close-Grip Bench Press & Leg Raise Position

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Use The Close-Grip Bench Press & Leg Raise Position

This specific bench press variation does wonders for improving upper body strength and hypertrophy as it involves several unique components including a close grip, a pause in the eccentric isometric position, and a hollow body leg raise hold.

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Fix Your Pushups with This Unique Barbell Exercise

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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.   

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Band Resisted Dumbbell Floor Press for Chest Growth

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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.

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Weighted Dips with Knee Flexion Barbell Loading

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Weighted Dips with Knee Flexion Barbell Loading

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.

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T-Bench, Neck Bridge Chest Press for Technique & Size

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T-Bench, Neck Bridge Chest Press for Technique & Size

I’ve showcased many videos discussing the head off chest press variations. This specific T-Bench (laying widthwise on the bench) chest press exercise produces similar results but instead of going head off this will be utilizing a head on with neck bridge. 

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Weighted Dips with Dorsiflexion Barbell Loading

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Weighted Dips with Dorsiflexion Barbell Loading

I'm a huge fan of using the dorsiflexion method for performing weighted dips and pull-ups. It's not only a unique way to add resistance to the movement but there are also several other key reasons to use this dorsiflexion barbell loading method for dips.

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