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12 Bench Press Alternatives for Strong, Healthy, and Pain-Free Shoulders
The barbell bench press is one of the most rewarding lifts we can do in the gym. Whether it’s building muscle, getting stronger, or improving our athletic performance, the bench press can check all of those boxes. But you know what’s not cool? When every time you bench press your shoulders hurt! So if you’re […]
Continue ReadingHow to Bench Press without Lower Back Pain
Most everyone who goes to the gym enjoys bench pressing. And while it’s an awesome exercise for developing upper body strength, at the same time, it can really beat some people up. Sometimes it’s is the shoulders. Sometimes it’s the elbows. And sometimes, it’s the lower back. But in the words of Roberto Duran, “No […]
Continue ReadingBuild Your Abs AND Upper Body with the Single-Arm Dumbbell Bench Press
When it comes to training, I’m all about maximizing bang for my buck. After all, why do multiple exercises when ONE exercise can give you a ton of benefit? In this case, the single-arm dumbbell bench press is an awesome choice, because it not only strengthens the upper body, but builds a strong and stable […]
Continue ReadingThe Ultimate Guide to the NFL Combine
Note from MR: This was originally posted in February, 2014. This week, some of the baddest mofos on planet Earth will descend upon Indianapolis for one reason: To show just how bad ass they are! The NFL combine has become not only an awesome event for pro teams and scouts to evaluate potential talent and […]
Continue ReadingRTS Coaching: Reset Every Rep
Many moons ago, I was attending a Perform Better seminar in Chicago. Gray Cook was giving one of his signature presentations, when he made the following comment: Stopping doing one set of five. Instead, do five sets of one. – Gray Cook When you sit back and think about it, it’s pure genius. Too often […]
Continue ReadingSpecialty Bar Training for Athletes
As a reformed powerlifter, the move away from strictly barbell exercises was not easy. Because let’s be honest – the barbell squat, bench and deadlift are fantastic ways to get strong. However, in my effort to build the most complete athlete known to man, while simultaneously keeping them healthy, sometimes the barbell falls by the […]
Continue ReadingSetting Up for a Big Bench Press
Every Monday around 5 pm, gyms across America are inundated with the following question: “Yo bro – how much ya bench?” It’s a sad fact, but it’s true. And at least if all the bros are benching, we can have the squat rack or the deadlift platform! All jokes aside, I know that people love […]
Continue ReadingFloor Press
The floor press has been used by powerlifters for 20 years to build Herculean strength in the upper body. And if your goal is to bench press ridiculous weights, the floor press can be used as a supplementary lift to your bench to all new levels. In this article, we’re going to cover every facet […]
Continue ReadingTop 10 Blog Posts of 2011
Let the “It’s the end of 2011!” posts begin! I figure someone has to start the trend, and I’ve got a bunch of stuff to publish before the end of the year, so today we’ll begin with my Top 10 Blog Posts of 2011. Needless to say, the blog has grown exponentially over the last […]
Continue ReadingBench Press
Let’s be honest: Almost all of us like to bench. It’s pretty much burned into our DNA, from the first time we walk into a weight room and start moving the iron. For me, personally, the bench press has always been the lift that has given me the most trouble. I can do a lot […]
Continue ReadingCoaching Neutral Wrist
Over the past three weeks, we’ve discussed why neutral spine is important, as well as neutral neck. Today we’re going to bring the series to a close, discussing the importance of keeping a neutral wrist. While this one may not be as intuitive as the other two, it’s nonetheless important. Watch most people perform any […]
Continue ReadingTechnique Work-ups
Last week, we talked about the concept of clean volume. The premise here is simple – the goal of our training should be to get as many quality lifts in as possible, especially on our first (or primary) lift. Technique is often a limiting factor, and performance can vary greatly from day-to-day. This leads us […]
Continue ReadingImproving Your Bench Press Arch
Let’s be honest – everyone likes to bench press. And one of the easiest things you can do to increase your poundages (and look like more of a bad-ass) is to improve your bench press arch. Whether your goal is to compete in a powerlifting meet, or to simply move more weight than the other […]
Continue ReadingStep-by-Step Bench Pressing
If you’ve been in the iron game for any period of time, you’ve probably been asked the following question: “Hey bro (or broski, or brosef) – how much ya bench?” We can argue about the efficacy of bench pressing ‘til we’re blue in the face. While I’m apt to say that a big squat or […]
Continue ReadingPulling Up Your Bench
For whatever reason, my bench has been feeling great lately. I feel like I need to knock on wood so as to not jinx myself, but I can’t tell you how good it feels to have some decent bench pressing sessions. Even when I was competing in powerlifting, I had some serious issues with my […]
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