Bench Press Myths: Debunked Beliefs By Pros

A lot of men trust that making your flat back against the bench is the best position when executing bench presses. This is not true though. You don’t have to feel bad about this. Most were taught that a flat back is the right position to avoid injuries. Sorry to say but this isn’t the case.

Men’s Health Fitness Director BJ Gaddour, C.S.C.S. explains that there is a big difference between hyperextending your back and forming a natural arc. Creating an arc helps you wrap your shoulders around the bench. Doing so enhances your stability and lets your muscles stretch.

The Bench Press Myth Most Men Believe That Could Get You Hurt

On the other hand, lying flat rounds your shoulders – increasing your risk for shoulder injury and puts you in a less-than-ideal position to engage your chest muscles, he says. Watch the video to see the difference. Read more…

Check out these amazing tips from T-Nation. There are things that you need to know about this exercise. Did you know that your big triceps won’t be able to help you out if you can’t break through the sticking point off the chest? You’ve got to stop the board and floor press and start working on the incline and overhead press.

For a solid bench press foundation and stable bar path, you’ll need to develop your traps and scapular retractors. Pay more attention to these two rather than your lats.

Another thing: the bench press can be considered as a great exercise for your shoulders only when performed using a nice technique and along with common sense.

4 Bench Press Lies

The misinterpreted words of multi-ply powerlifters has trickled down to the masses. And now, raw (no bench shirt) lifters are experiencing undue suffering and frustration as a side effect. Read more…

Some people believe that this exercise is a mass or shaping exercise. Well, there is no such thing according to Gaining Weight. This myth was derived from the amount of weight that an individual could lift in a given exercise.

Let’s take this one as an example. If you place eight reps on a press then eight reps on a cable fly, the pec itself was subjected to the same load. The actual pounds used were different for each exercise. This means you shouldn’t confuse the weight you see with the force that is placed on the muscle.

Some Facts and Myths about the Bench Press

Often many people fail to consider the fact that various exercises create different mechanical leverage systems that make it hard to see just how much force is truly placed on a muscle group. A relatively lightweight placed far from the joint may create as much force as a heavier weight located closer to the joint. Read more…

Check out this video from ATHLEAN-X about “The Flat Bench INCLINE PRESS.”


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Upper Body Fitness Plan: Here’s a Complete Guide

Paige Kumpf from Sierra Trading Post says that with her experience as a fitness professional in a rock climbing center, her target was to train clients and help them develop bodies fit for rock climbing. These weren’t the typical gym-rats. These people were true climbers: motivated and disciplined.

Indoor or outdoor rock climbing is an incredible task. It creates strength, endurance and power. This activity requires a lot of your upper body power and strength as well as cardio and muscular endurance.

Rock It! An Upper Body Workout to Step Up Your Climbing Game

In fact, I specifically remember my forearms and hands begging for mercy at the top of my second climb, and feeling incredibly pumped when I got back down. The next day, my lats were reminding me of what I did the day before. Read more…

Men’s Fitness trusts this upper body workout to give awesome results. You can definitely make serious gains using this exercise. You can totally look at effective programs and you’ll find that the total number of reps for the exercises add up to 25. To make the most out of your exercises and add muscle to your arms, aim to reach this number of reps and you’ll get explosive results.

This kind of exercise routine is the answer. No matter what kind of equipment you have, you can surely build muscle, burn fat and get that toned physique.  Five sets of five, six sets of four, or eight sets of three can put some work in and along with challenging loads, you can be assured that it’s going to work.

The Best Upper Body Workout

Take Mark Wahlberg’s exclusive go-to arm workout, for example; this is the routine he uses to stay in tip-top shape whether he’s starring in The Fighter or Ted. To make the most of your workouts and add slabs of muscle to your bi’s and tri’s, shoot for this number of reps and your gains will add up too. Read more…

Breaking Muscle shares these five effective upper body strength routines. Find the one that’s best for you and get cracking.

There are quite a number of ways to do some resistance training. All you need to do is to work hard, train safely and progressively, document results, and allow appropriate recovery time. This is going to let your resistance training take its course and benefit you in the long run.

You can use a lot of tools and overload protocols in order to engagee the upper body muscles. There are a lot of options so these five programs will help you out. These are going to help you achieve your goals.

5 Effective And Simple Upper Body Strength Routines

There are chest, incline, and overhead presses, dips, pulldowns, low rows, and upright rows, and a variety of direct biceps and triceps exercises using barbells, dumbbells, and selectorized or plate-loading machine. And these can be done for high, medium, and low repetitions – or a combination of them – using various overload protocols. Read more…

Check this video from Weight Gain Network about the Muscle Building Workouts For Men: How To Get Bigger Arms, Shoulders, And Chest  

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Things Experts Did Wrong: Pros Admit To Their Training Mistakes

T-Nation gives us a summary of the things that bodybuilding experts wished they didn’t do during their training period. It answers the biggest questions: What mistake did you commit as a beginner? What would you change now?

Let’s take one example: one coach said that if he was given the chance to do something differently, he would have asked the pros before how they improved and what the cause of their progress was.

Exposed! 11 Things Experts Did Wrong And What They’d Do Differently

The Question

What’s the biggest mistake you made as a beginner? What would you do differently now? Read now…

Coach Andrew Read gives us a breakdown about when training procedures turn awry. We all know that we’ve had highs and lows in different aspects of our lives. When it comes to failure, the gym is not an exception.

It may seem safe at first but the author has seen it all after years of experience. Let’s check out his words of wisdom and the things he witnessed.

When Training Goes Wrong

Everyone has ups and downs at work. I’m pretty sure the captain of the Titanic didn’t plan to let the ship sink. I’m equally sure that the Battle of Little Bighorn didn’t go as Custer planned either. Read more…

Fitness Pollenator author, Travis Pollen, shares these five biggest mistakes when it comes to personal training in bodybuilding. Even the most experienced trainers have had their own fair share of mistakes.

No one is considered as perfect. You have to learn the hard way in order for you to keep progressing. Making mistakes is part of the deal. As the saying goes, “To teach is to learn twice.”

My 5 Biggest Personal Training Mistakes

In 25 years, you’d expect a guy to make a few boo-boos here and there. No one’s perfect. But what about relative newcomers to the training game? I for one don’t have nearly the tenure of Coach Boyle. (I obtained my personal trainer diploma in 2013.) Yet I have to admit I’ve also made quite a few mistakes. Read more…

ExercisesForInjuries tells us about these common mistakes that personal trainers make: 

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It’s even becoming a trend among bodybuilders because it allows them to utilize this amazing product that won’t let them down during their training. That’s because this grip-enhancing product stays effective as ever even when you sweat! 

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Improve Your Bench Press: Techniques To Push For Progress

Muscle and Strength talks about a great NFL bench press program that’s most likely to improve your strength and endurance in a span of three weeks. Imagine that folks, THREE weeks. Take note that the workouts cycle between 5×5, 5×8 and 3×3 weeks, with the program ending in a 20-rep test.

Check this out: This workout came from the NFL Scouting Combine – prospects face a lot of tests which includes mental and physical assessments. The most challenging of all, is the 225 bench press for reps. Only a select few were able to execute more than 40 reps using the weight. Look into the details of the program below:

3 Week NFL Combine Bench Press Program

Improve your strength and endurance with this 3 week program. Workouts cycle between 5×5, 5×8 and 3×3 weeks, ending with an all-out 20 rep test. Read more…

Mike Simone’s pro tips involve only two ways. The Men’s Fitness author explains that if you’re not seeing any progress for the past 12 months, it may be time to amp up your game. It can get frustrating especially if you’re not seeing any improvement that’s why check these two techniques before hitting the gym and getting on that bench bar again.

The main two strategies include: focusing on your shoulders and triceps and building a stronger back. Why? It’s up to you to find out:

Two Ways To Sky-Rocket Your Bench Press

It’s time to get on that because there’s nothing more discouraging than not seeing any progress. Read more…

Michael Matthews for Muscle For Life says that there are eleven ways to enhance your performance in this exercise. This is one of the major lifts that ultimately judge your strength. It’s a deciding factor if you’re really capable or not.

This lift is the best kind of upper body training because when performed correctly, it can give you a wide range of benefits – different muscle groups are targeted, giving you an improved fitness level.

The exercise is quite technical though so you really have to know what you’re doing. If not, you’ll quickly get injured and it’ll set your form in bad shape. To make sure that you get effective and safe tips, here’s the guide from Michael Matthews.

11 Scientifically Proven Ways to Increase Your Bench Press

If you an experienced weightlifter, you know the importance of being mentally prepared for heavy lifts. You can psych yourself out or up and hit or miss a lift accordingly. Read more…

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Check out this video from ATHLEAN-X for more suggestions:


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