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.

Big pecs pay checks, featuring John Meadows

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

Double set using two different grips.

The Swiss Bar is good friends with the chains.

Almost everything you need to know about the Bench Press.

Video demonstration of Floor Press With Chains And Foam.

Video demonstration of the swiss bar chain press.

Alternate DB Incline Press

Pressing with the fat bar.

Barbell Push ups using chain

Incline Dumbbell Press using strip sets

Flat flys using chains

Floor Pressing using Fat Bar and rest pause method.

Bench Press using 1……….10 rep method

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

Explosive Horizontal Push Supplemental Means

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

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

As with everything, moderation is the key.

It is a great lockout builder for the bench press.

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

The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat.

Setup on edge of bench, with DB’s on quads.

Setup on edge of bench, with DB’s on quads.

Use a slow and controlled making sure to get a full stretch throughout the pec region.

This is one way to take a great machine and make it better.

This one is not that complicated to explain.

This exercise is pretty simple, despite the name.

Start in a pushup position with one hand on a med ball and one hand on the ground

These are a great way to pump up your chest and shoulders and aid in recovery.

Here is another great pec movement for those trying to avoid or come back from pec tears.

Since I’ve torn or injured my pecs more times than I’ve seen Paris Hilton on TV

Let’s get this straight right away. This is a movement that you are only allowed to do when no one is around.

This is a different movement that many have not used before. It does require a little set up but is a welcome variation.

This is a great movement for avoiding pec tears if you are training for maximum bench press strength.

Grab the handles and set your body up in a standard push-up position.

This is a great way to pump up your upper body and not think too much.

The incline press is a fairly standard lift, so I don’t think that there is too much that needs to be said about this lift.

I always remember the famous quote from Dave Tate, “I’ll press off of anything. Give me a hoagie and I’ll press off that thing!” I swear I’m not making that up.

I am huge fan of the floor press and think this variation is about as good as the original.

The chain press is a max effort movement to help develop the lockout power of the bench press.

This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.

The cambered bar bench press is one of the best ways to increase the strength off of your chest.

Many times it is hard to find someone to train with and this can be especially difficult when you need a spot or someone to hold the boards when performing a board press.

Your guess is as good as mine.

The 5 Board Press, along with the 4 Board Press, is one of of the best ways to increase lockout strength for your bench press.

The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor.

The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor.

The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries.

The 2 Board Press is one of the top 5 all-time max effort exercises.

The 1 Board Press has become a favorite of lifters, from raw to equipped lifters. To perform this exercise, all you need is a one board (a 2×6 works perfectly) and a regular bench.

It is not often that we run across a movement that is Pure Gold.

Lean forward and use a hugging motion.