The bench press is one of the greatest strength training exercises of all time; it doesn’t matter whether you’re a powerlifter, hybrid athlete, weightlifter, or a casual gym-goer, it’s an exercise ...

Most lifters stick to the same old chest routine, relying on flat bench barbell presses for building bigger pecs. But, the best chest builder in the gym might be the bar no one’s using. Exercise ...

Over time, this improves bar path control, increases pressing power off the chest, and translates to lifting heavier weights.

The bench press is the ultimate litmus test of upper-body power. If you want to move serious weight and see your one-rep max soar, you need a plan that goes beyond simply grinding out more sets.