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Horizontal Press

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Master Your Pushups and Core Strength With This Technique

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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.

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Master Your Dips With The Trap Bar

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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.

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The Best Medicine Ball Exercise You’ve Never Done

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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.

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Master Your Bodyweight Movements With Bands

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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. 

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Raise Your Legs To Increase Your Bench Press

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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.

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Trap Bar Pushups for Size, Strength, and Joint Health

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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. 

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The Ultimate Chest Press For Massive Pectorals

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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.

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Bottoms Up Trap Bar Press For Chest Strength and Size

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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.

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The Ultimate Glute Bridge Chest Press Exercise

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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.

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Simple Tip To Crush Your Chest and Master Your Bench

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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.  

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Build Massive Pecs with This Bottoms-Up Chest Press

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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.

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The Ultimate Bench Press and Chest Enhancer

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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.

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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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Use This Eccentric Pushup For Massive Strength and Size Gains

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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

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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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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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Maximize Your Knuckle Pushups with The Foam Roller

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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.

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