Category Archives: Exercises

Muscle Group: Chest This exercise is a bit difficult to explain in words and better understood in video format. I suggest you watch the video to better understand Around the Worlds. This exercise builds and strengthens the outer chest region in a way similar to non-peak dumbbell flys. Lie on a Flat Bench with a dumbbell held in each hand, […]

Muscle Group: Chest These pack mass on quickly to the pectorals. The focus is almost entirely on the stretching portion of the exercise, which expands the fasciae and allows for a greater muscular growth. I also find that several times athletes rest at the top range of motion when performing flys. Essentially leaning the dumbbells on each other for support. […]

Muscle Group: Chest This is a special max effort exercise designed to help strengthen the lockout of the bench press. It’s also very effective in increasing triceps strength. This exercise is performed exactly the same as the bench press except you pause the barbell on a board that’s placed on your chest. The board for this workout will be three […]

Muscle Group: Chest This emphasizes the peak of the entire chest muscle, making it appear fuller! Lie on a flat bench, your feet on the floor For balance. Use a medium-wide grip so that your forearms are perpendicular to the floor When the barbell touches your pecs. Raise the bar off the rack and hold it with your arms fully […]

Muscle Group: Chest This strengthens and improves the outer pectorals. The Ultra Wide Bench Press is performed the same as the regular bench press except you’ll use an ultra wide grip. Your fingers should be spread all the way out to the barbell rings! At the end, move your fingers back in before racking the weight so that they do […]

Muscle Group: Chest The floor press movement strengthens the midpoint of the bench press. This is a powerlifting technique that will take your bench to new levels! As an added benefit, your triceps will also receive serious growth. You will perform this exactly the same as the bench press except you lay on the ground instead of on a bench. […]

Muscle Group: Chest Great athletes and trainers understand that the slightest change in exercise can lead to continuous growth! Or as Rich Piana would call it “muscle confusion.” Neutral Dumbbell Bench Pressing is a prime example of this. This exercise develops mass and strength in the middle and outer pectoral muscles. Lay on a flat bench, place your feet flat […]

Muscle Group: Chest The Arnold Bench Press exercise is similar to The Arnold Shoulder Press in its execution. We are working for complete pectoral development here. Begin by laying flat on a bench with a pair of dumbbells. Rather than begin the movement with your palms facing away or pronated, you will supinate or turn them inward (Facing your head). […]

Muscle Group: Chest Barbell Decline Bench Pressing is an incredible way to develop your middle and lower chest. Lie on a decline bench with a barbell held above your body in preparation for the press. Grab the barbell with a medium grip (hands about shoulder- width apart) or slightly wider. Palms are facing your legs, and your feet are hooked […]

Muscle Group: Chest Barbell Incline Bench Pressing develops the mass and strength of the pectoral muscles (middle and upper regions) and front deltoids. The incline angle of this press hits the upper pecs really hard. You cannot lift as much weight in an inclined position compared to the Flat Bench Press. Lean back on an incline bench. Take hold of […]