Keeping your right arm straight, lower the left dumbbell to your chest then press it back up. Do that twice. Then keep the ...

Discover why the bench press gets a bad rap and how to fix your form for max strength, size, and safety. Learn pro-level techniques from NFL vet and Power Athlete CEO John Welbourn ...

Chest day workouts generally fall into one of two camps. The first (and most prevalent) is pressing exercises, like the all-important bench press and push-up, since your chest is responsible for ...

These would be exercises like the incline press and chest fly, working up to two sets of 5–8 reps for each. And Friday would be back to the bench for what Welch calls a “dynamic effort” day.

At the combine, Ernest threw up 51 bench press reps to set a record that has yet to be broken. He also ran the 40-yard dash in 4.79 seconds, showing an excellent combination of power and speed.

The NFL combine bench press record is 49 reps of 225 pounds, set by Stephen Paea in 2011. At the time, the defensive lineman was a consensus All-America selection from Oregon State.

A2. Dumbbell Incline Bench Press (3 sets + 12 reps) Superset B (Perform exercises B1 and B2 as a superset. Rest for 60 seconds between rounds. Complete 3 rounds.) B1. Bench Hip Thrust (3 sets + 15 ...

Post-Exhaustion Supersets The opposite of pre-exhaustion, this type starts with a compound exercise followed by an isolation exercise. For example, bench press followed by dumbbell flys.

Bench presses Here’s exactly how to do a bench press with correct form. Start with two to three sets of 10 to 15 reps. To advance, try three to four sets of 6 to 8 reps.

1. Building an effective arch Some people bench with their backs completely flat, however, those who bench competitively will often have a slight arch and there’s a reason for this.

3. Swiss bar press This is a bench press variation you may not have heard of, because it doesn’t use a regular Olympic barbell, but a swiss bar (also known as a football bar).

Two-time Figure Olympia champion Erin Stern is sharing yet another effective superset workout with her fans. In a recent YouTube video, Stern shows how to work the upper body with just dumbbells and a ...