And if you’re already performing chest press with dumbbells, you’re more than ready to get under the bar. There are lot of ways to bench. In powerlifting, they use arched backs and flat feet.

The bench press, star of chest day ... Here, you’re doing 8-10 sets of just 1-3 reps, using a load around 55-65 percent of your one-rep max and trying to move the weight as fast as possible.

Don't use the knurling on the bench as a reference ... Take note of these additional cues from Samuel to shore up your close-grip bench press form: Eb says: The most misunderstood thing about ...

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). A swiss bar has ends that look like a ...

Some lifters will benefit from using this exercise on bench press days, while others may need to slot it into a secondary workout, depending on their overall training split. If you train bench ...