Whether you're using dumbbells or barbells (or kettlebells!), you'll want to set your body up to bench press for success. Follow these form cues, and you'll be in proper position. Feet Flat on the ...

Bench press mistakes happen. Here are the most common ones and how to correct them. … Read More >The Most Common Bench Press ...

Standing Supported Single-Arm Row With a dumbbell in your right hand, place your left hand and left knee on a bench. Keep your back flat and upper body parallel to the floor, as your right arm hangs.

If you're a lifter, you probably know that the bench press is considered the king of upper body lifts. It’s a compound movement that engages multiple muscles—primarily the pecs, triceps, and deltoids.

The bench press, star of chest day, has long stood as the de facto measure for a lifter’s strength. There are, of course, more holistic ways to measure physical strength—and if your goal is ...

To add the half-bench single-arm finisher to your chest day, aim for 3 sets of 10 to 12 reps per arm to close out the session. For more tips and routines from Samuel, check out our full slate of ...