5 Reasons Why Your Chest Sucks
5 Reasons Why Your Chest Sucks

I have compiled a list of what I have noticed in the 35 years I have spent in gyms that I feel are the five biggest obstacles to growing a great set of titties. Also, ease up on the bench press.

Next Level Pec Training
Next Level Pec Training

An alternative title: Here are three things you can do to make your titties pop. I doubt any judge has ever said to a competitor that their chest was too large, so if you really want to wow the judges, start by working on your elbow position.

Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses
Chest, Shoulder, and Triceps Workout of the Day with 30-10-30 Cable Presses

There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.

WATCH: 8x8 Chest and Biceps
WATCH: 8x8 Chest and Biceps

This part of the 8×8 program is brought to you by the Chippendales, coming to a workout near you! Just kidding — we’re going to build those pecs and biceps and make you, yes, you, look better than the average Chippendale stripper. (Program results may vary.)

Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale
Workout of the Day: Chest, Shoulders, and Triceps with Mark Dugdale

1. Incline Bench Press 2. Banded Dumbbell Flat Bench 3. Dips with Chains and Machine Flyes 4. Shoulder Press and High Lateral Plate Raises 5. Machine Laterals 6. Rear Delt Swings and Close Grip Bench — click to see the sets, reps, and equipment I used for this chest, shoulders, and triceps workout.

You're Training Your Pecs Wrong
You're Training Your Pecs Wrong

Most agree that you can’t train one part of the pectoralis without the whole pectoralis being activated. New evidence shows that you have been fooled!

Off-Season Bodybuilding Program for Powerlifters and Strongman Competitors, Weeks 5-8
Off-Season Bodybuilding Program for Powerlifters and Strongman Competito...

The introductory four weeks should have improved your joints and helped you become accustomed to high reps. Now it’s time to get more challenging.

Skip’s Tips for Training Each Muscle Group
Skip’s Tips for Training Each Muscle Group

There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.

WATCH: Time Under Tension Is King — Program Parameters and 3 Workouts
WATCH: Time Under Tension Is King — Program Parameters and 3 Workouts

This program isn’t for the faint of heart, but if you’re really willing to push each set as hard as you possibly can, the results will be worth it.

Off-Season Bodybuilding Program for Powerlifters and Strongman Competitors, Weeks 1-4
Off-Season Bodybuilding Program for Powerlifters and Strongman Competito...

A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.

Relentless Hypertrophy Revisited
Relentless Hypertrophy Revisited

This strategy is a synthesis of various methods and tactics I’ve learned over the years from John Meadows, Swede Burns, Charles Staley, and a few others.

A Dip Variation That Will Blast Your Pecs
A Dip Variation That Will Blast Your Pecs

Big pecs pay checks, featuring John Meadows

DB Floor Presses with Ted Toalston
DB Floor Presses with Ted Toalston

Take the load off your shoulders while still pressing massive weight with DB floor presses.

4 Ways to Test Your Grit in the Weightroom
4 Ways to Test Your Grit in the Weightroom

If you can survive these challenges it will be good for…but it won’t feel that way.

Increase Your Bench and Forearm Strength with Fat Bar Floor Presses
Increase Your Bench and Forearm Strength with Fat Bar Floor Presses

Wanting to add variety to your bench training while also improving your grip at the same time? Start getting fat with Fat Bar Floor Presses.

What Muscle Proportions Create the Ideal Aesthetic Physique?
What Muscle Proportions Create the Ideal Aesthetic Physique?
These illustrations from Reddit user /u/Chicken_Mcfugget demonstrate the impact of small muscular changes.
Elitefts™ Chest Fly With Chains

Josh Bryant is performing chest flys with chains to accommodate to the strength curve and increase the amount of tension in the contracted position

A Mountain Dog Chest Training Session
A Mountain Dog Chest Training Session

Looking to build pro level pecs? Mark Dugdale shares a workout designed by coach and elitefts™ advisor John Meadows.

Do you train hard?
Do you train hard?

Do you REALLY train hard?

Triceps and Back = Big Bench
Triceps and Back = Big Bench

I need your help with my bench press.

Reverse Band Bench Toss

I’ve seen bench press throws prescribed by several coaches over the years, but personally I never liked the idea of tossing a barbell up in the air and catching it.

Chest Supported Row w/Chain
Chest Supported Row w/Chain

Using chains to overload the top

Bodybuilding Squat, Chest and Offseason
Bodybuilding Squat, Chest and Offseason

We started with some heavy standing calf work, then higher-rep seated calf work, then seated leg curls pyramiding up in weight.

Set by Set: Chest & Triceps Training
Set by Set: Chest & Triceps Training

For this session I will explain what’s going on set by set.

Reverse Band Bench Press
Reverse Band Bench Press

Got a crappy lockout? These will set you straight.

Weighted Bench Dips

Weighted Bench Dips with video.

Swiss Bar Floor Press with Chains
Swiss Bar Floor Press with Chains

The Swiss Bar is good friends with the chains.

The Kroc Row: Metroflex
The Kroc Row: Metroflex

When I walked up the first day they had a hog cooking right in front of the building.

Bench Press
Bench Press

Almost everything you need to know about the Bench Press.

Fat Bar Bench With Chains
Fat Bar Bench With Chains

A pain-free bench press.

Floor Press Off Pins

Smash through sticking points.

Close Grip 2 Board Press

Good for the bench, good for the soul.

Floor Press With Chains And Foam

Video demonstration of Floor Press With Chains And Foam.

Foam Floor Press
Foam Floor Press

Video demonstration of the foam floor press.

Swiss Bar Chain Press

Video demonstration of the swiss bar chain press.

Alternate DB Incline Press
Alternate DB Incline Press

Alternate DB Incline Press

Decline Key Press

Decline Key Press

Incline DB Press (elbows in)

Incline DB Press (elbows in)

Decline Band Push Ups
Decline Band Push Ups

Decline Band Push Ups

Reverse Band Press (foam)
Reverse Band Press (foam)

Reverse Band Press using foam

Barbell Push Ups

Barbell Push ups using chain

 Incline Dumbbell Press
Incline Dumbbell Press

Incline Dumbbell Press using strip sets

Chain Fly

Flat flys using chains

Chain Press WO (with foam)

Chain Press Training with manpon (foam)

Fat Bar Floor Press

Floor Pressing using Fat Bar and rest pause method.

Flat Dumbbell Presses Palms In
Flat Dumbbell Presses Palms In

Flat Dumbbell Presses Palms In

Bench Press (1..2..3..4.....10)
Bench Press (1..2..3..4.....10)

Bench Press using 1……….10 rep method

Power B’s "Jack Me Ups"
Power B’s "Jack Me Ups"

Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff.

Plyometric Push-ups
Plyometric Push-ups

Explosive Horizontal Push Supplemental Means

Grasshopper Pushups
Grasshopper Pushups

This is a great way to make your pushups harder and get the core and abs working more.

Feet Elevated Stability Ball Push Ups
Feet Elevated Stability Ball Push Ups

This is a great movement to be performed after a heavy upper body movement.

Chain Press
Chain Press

This movement is outstanding for tricep and top end bench strength.

Weighted Dips
Weighted Dips

As with everything, moderation is the key.

Floor Press - Dumbbells
Floor Press - Dumbbells

It is a great lockout builder for the bench press.

DB Bench Press, Palms Facing
DB Bench Press, Palms Facing

This variation of the dumbbell bench press is probably the easiest on your shoulders.

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