The bench press. Known for its notoriety on International Chest Day—aka every Monday—and probably one of the first exercises you ever tried. You might think you’ve mastered it and squeezed every last ...

NO ARM DAY WORKOUT is complete without a solid biceps pump. The big arm muscles are one of the most popular points of focus for mass-obsessed gym bros, and for good reason. The biceps take up a prime ...

If you’re struggling to advance your big lifts, or your form needs some refinement, there’s a strength training technique that may help you get closer to achieving your goal: pause reps. Typically, ...

How to do it: Set up by placing your arm on the bench, holding the dumbbell, with zero space between your underarm area and the top bench. Focus on keeping your upper arm on the bench throughout the ...