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Although optimal rest interval is a key variable that’s hotly debated in any given weight training program, it’s surprising the lack of research that exists on the subject. This is especially the...
The Bench Press. We all do it, we all know what it is, but the average trainer can barely just lift their body weight. Which is about as embarrassing as having a massive upper body but chicken legs...
In the gym everything is controlled. The number of sets, amount of weight, speed of contraction/extension, number of exercises and so on. But on the playing field – it’s a different ball game...
The push up: it’s one of the most classic exercises for strengthening the upper body, but can it really match it with the mighty bench press when it comes to strength development? That’s the...
Resistance bands are an increasingly popular form of resistance training, with key benefits being that is cheap, portable and functional. But what are some key exercises that one can perform using res
Chest Training For Bodybuilders How much can you bench must be the most frequently asked question anyone who has been training for a while gets asked. The minute somebody finds out you are a...
Barbell Pullovers with Bent Arms - Muscles Worked & Benefits - Barbell Pullovers work the lats, chest, shoulders and triceps and are great for stretching the pecs and helping to widen the rib cage....
Straight Arm Dumbbell Pullovers - Muscles Worked and Benefits - The purpose of the Straight Arm Dumbell Pullover is to develop the pectorals and expand the rib cage. By working the serratus anterior..
Machine Flyes - Muscles Worked & Benefits - Also know as the pec deck, Machine Flyes are great for creating definition of the middle chest and pectoral muscles. While not ideal for building mass...
Flat Bench Cable Crossovers - Muscles Worked & Benefits - Similar to dumbbell flyes, the Flat Bench Cable Crossover works the middle and inner pecs and shoulders. While the exercise is similar to...
Bent Forward Cable Crossovers - Muscles Worked & Benefits - The Bent Forward Cable Crossover is a specialised exercise which targets the inner, middle and lower pecs. The shoulders are also worked...
Standing Cable Crossovers - Muscles Worked & Benefits The Standing Cable Crossover is a great exercise geared toward muscle contraction and sculpting the  pecs. The most important thing to...
Muscles Worked & Benefits Incline Dumbbell Flyes can work the delts, shoulders and triceps depending on where you position your hands. For working the chest place your hands perpendicular to your...
Dumbbell Flyes - Muscles Worked & Benefits - Performing Dumbbell Flyes work the chest as well as front shoulder muscles. The purpose of the exercise is to build mass of the pectorals, which pull...
Muscles Worked & Benefits The main benefit of using the Smith Machine Bench Press is that you can push yourself without the need to have a spotter. It is the same as performing your usual bench...
Dumbbell Flyes - Muscles Worked & Benefits - Performing Dumbbell Flyes work the chest as well as front shoulder muscles. The purpose of the exercise is to build mass of the pectorals, which pull...
Muscles Worked & Benefits The Decline Dumbbell Press is perhaps one of the most under utilised exercises in the gym. Ideal for adding something new to your routine, the Decline Dumbbell Press,...
Incline Dumbbell Presses - Muscles Worked & Benefits - The Incline Dumbbell Press aims to develop the middle and upper pectoral muscles. With a standard angle of 45...
Dumbbell Bench Press - Muscles Worked & Benefits The benefit of using dumbbells for bench press exercises is the greater range of motion they provide....
Incline Bench Press - Muscles Worked & Benefits - The Incline Bench Press increases strength in three areas of the body. The upper chest is targeted, as well as the triceps and deltoid muscles....
Bench Press - Muscles Worked & Benefits - The Bench Press is one of the most popular weigthlifting exercises ans is widley considered the true test of upper body strength. A compound exercise, the...
How to Bench Press Without Pain The Charles Poliquin Way Whilst the squat is the best way to add muscle mass to your frame, the most popular exercise would undoubtedly be the bench press. The...
The amount of reps employed by a bodybuilder in an exercise will depend primarily on the muscle being trained.