Increase your bench press

"How much do you bench?". I'm sure you often get that question. The Bench Press is the most performed exercise in the average gym. No wonder many want to increase their Bench Press.
If you're a football player or if you just want to be the strongest at your gym, you need a big Bench Press. Here are 5 ways to increase your Bench Press.

 1. Improve your Technique. Solid Bench Press technique will help you lift more weight & avoid injury. Follow these tips:

• Bar Close to Wrists. Grab the bar close to your wrists, not close to your fingers. Read this article on correct Bench Press grip.
• Squeeze the Bar. Squeeze the bar hard so it doesn't move. Try to break the bar apart like breaking spaghetti. This activates your triceps more.
• Tighten Your Upper-back. Pull your shoulder-blades together & keep them tight. This gives your body a solid base to press from.
• Drive Into the Bench. Use your legs to drive yourself into the bench. This puts pressure on your upper-back & traps, building a solid base.
• Push in a Straight Line. Keep the bar above your elbows, don't press it to your face. Fix a point on the ceiling where you want the bar to go.
• Keep Your Elbows Tucked. The only way you can push the bar in a straight line. It also makes using your lats easier.

2. Strengthen Back & Arms. You need a solid base to Bench Press from as well as strong arms to bring the bar down & back up. Strengthen:

• Upper-back & Lats. Barbell Rows work your upper-back and lats hard. They're also the exact opposite movement of the Bench Press.
• Triceps. Lockout the weight. Close Grip bench press, Dips, Floor Press, JM Press, etc will strengthen your triceps.
• Biceps. The brachialis acts as a stabilizer in the Bench Press. Hammer Curls will strengthen this muscle.
• 

3. Lift Fast. Lifting slow will never make you strong. Lift fast. The faster you are, the more weight you can Bench Press. You can add bands and/or chains to train on speed specifically if you want.



4. Eat More. The bigger your muscles, the stronger you are. Eat at least your body-weight in lbs x 18 calories. Get 1g/lbs protein daily from meat, poultry, fish, eggs & whey. Read this article on how to build muscle.



5. Avoid Injuries. Shoulder injuries are common with the Bench Press. If you eat right & train hard, they're the only thing that can prevent you to increase your Bench Press. Some tips:

• Balance. Make sure you train the opposite movement to prevent muscle imbalances. Row as often as you Bench Press.
• Proper Technique. Don't let your shoulders roll forward, don't flare your elbows, don't let your wrists roll backwards, don't use a false grip, etc.
• Posture. Winging shoulder-blades will get you shoulder injuries sooner or later. Overhead Squats, shoulder dislocations, scap push ups, face pulls will help.

Mastering the Plank

If you've listened to the chatter among fitness professionals over the past few years, you probably heard that crunches shouldn't make up the bulk of your ab work. This no doubt seemed like blasphemy at first, because most of us have been doing crunches since junior high gym class. So why the change of heart?
Think about it: The chances are good that the majority of your day isn't spent lifting in the gym. You probably spend most of your time sitting. You sit at a desk. You sit in your car. You sit hunched at your computer or playing Xbox when you're home. Why would you want to further reinforce that hunched position by constantly crunching in the gym?

I wouldn't say that you can't or shouldn't throw crunches into the mix every now and then. But only doing crunches for your abs is like only bench pressing, with no back or shoulder work. You'll lose out on some fundamental strength gains, leading to an imbalanced and underdeveloped physique.
So how are you supposed to work your abs without crunches? One of the more popular methods is the old-fashioned plank. Planks are boring, you say? My first response to that is: Are you doing them correctly? The answer, upon official review, is generally no.
However, if you've gotten to the point where you can snooze through a two-minute good form plank, then maybe it's time to spice it up. Luckily, there is a multitude of plank variations that raise the difficulty level. But first let's discuss what a proper plank should look like.

Mastering the Plank

 

It's essential to master the basic front plank before moving on to more advanced variations, because it teaches the foundational cues that make all planking movements effective. And when done consistently and correctly, it will—not can, will—confer strength benefits that improve your big lifts and general athleticism. On the other hand, poor form planking can just end up just aggravating low back problems and not working your abs at all. It's your choice!
Start off by getting into a plank position: propped on your forearms, elbows in line with your shoulders, and your toes planted firmly. Are you set up? Probably not if you're reading this, which is fine, because we're just getting started!
The most important element of a good plank is a neutral spine. The most common problem I see in planks is a sinking low back, but the second-most common problem is an arched back with the hips in the air. This is the type of "plank" usually favored by people who say a plank is "too easy."

Here's a cue to help you find the right depth. When performing an effective plank you should be able to place a broomstick down your back and the only contact points should be the head, upper back and hips. Well, someone else will probably have to place it there, but you get the idea.
Another element of a good plank is proper shoulder position. Be careful not to shrug the shoulders toward your ears. The final element is head position. Do your best to keep your head neutral, like it is when you stand straight and stare forward. Resist the urge to crane your neck up or let your head droop down. Try staring at your fists to keep good head position.
If you do it right, your body should form a straight line from your head to your ankles. Every one of the cues I mentioned makes it more difficult to do that—which is the point. Allow me to repeat it one more time: Planks are not supposed to be easy.

Advanced Bosu Plank

 

Pretty much any gym in existence has some stability balls available. So skip the BOSU and place your arms on its larger, less stable cousin while holding your plank.
All the normal plank rules apply: straight line from head to ankles, back not arched either up or down, shoulders not up by ears.
Not difficult enough? No problem. Just remove one foot from the floor as discussed above. The combination of an unstable surface and one less point of contact will make for the most grueling 30 seconds of your life.

Body Saw

 

Moving your body may seem to go against the basic idea of a plank, since in every other variation you fight to resist that urge. However, there are a couple of dynamic plank variations that belong in the conversation. Both build off the basic plank by emphasizing dynamic stabilization, where you hold a stable position while moving some other part of your body.

For the body saw, set up in a plank position but place your feet on a stability ball or in a suspension trainer. If you don't have those, you could try furniture sliding pads, or even just a pair of paper plates—seriously!
Once you're in position, slowly begin moving your body forward and backward using your forearms. Similar to a barbell rollout or ab roller the movement will become much more difficult the farther your elbows are from the center of your body.

BIG ROUND CHEST

 

The first thing that everyone notices on a great male physique is a big, thick, round chest. It doesn't matter whether the guy is in a bar or at the gym, when his muscle-bound chest goes by, everyone takes a peek. If you already are that guy, congratulations—you can celebrate a set of primo pectorals. If you're not there yet, then you did the right thing by clicking on this article. I am going to let you in on a few secrets to developing the chest you always wanted.
There are no two ways about it, if you want a big chest, you better get ready to lift big. The biggest mistake I see in the gym is the rookie 17-year-old doing endless sets of cable flyes. Everyone seems to worry about the small details before they even have the muscle to make those details stand out.

Keep It Simple

   
For a big chest, the best things you can do are heavy compound (multi-joint) movements. No matter if you're hitting a flat bench or an incline bench with dumbbells, you have to put extreme stress on the muscle fibers to make them grow.
Generally, this happens best in the six-rep range. Now, I know every bodybuilding book you have ever read says to do 12 reps, but in my experience that number isn't enough to stimulate the proper motor units and fast-twitch muscle fibers.
You need to do heavier sets. Teach the central nervous system to fire more motor units at the same time, and muscles can contract faster, tighter, and harder.
But we're not done yet! Even after we have taught more muscle fibers to fire more effectively, we need to cause hypertrophy to get that muscle to blow up.
The most effective way to do this is by training your chest twice per week, every week.

The Big Chest Breakdown

Your split for chest should comprise two days. The first chest day will be low-volume, high- intensity training. Even though you only do six reps, the weight should be heavy enough that you reach failure on that sixth rep. You'll do 10 total sets in the 6-rep range over three different movements. Give your chest at least 72 hours of rest before you hit it again.
The second day will consist of higher-volume, lower-intensity work. Notice, I didn't say "low intensity"—I said "lower." For this workout, you do 15 total sets in the 12-30 range over four different movements.

Better Chest Moves

 

 

What separates the big boys from the rest of the crowd is that nice V-shaped notch of muscle right by the clavicle. No one respects droopy-looking pecs—they just look weird and weak. Here are some effective moves you can implement for a bigger, badder chest.

1. Incline Bench Press
The most common exercise to create that upper chest is the incline bench. And while it's effective, guys tend to cheat by lowering the angle so it's almost like a flat bench. If you choose to do incline, use strict form and remember to contract your chest; do not rely on your shoulders.
2. Barbell Neck (Barbell Guillotine) Press
Set up the flat bench on the Smith machine for safety and align the bar so it will come down right below your Adam's apple. Begin with light weight and do the movement slowly. Make sure you are not overly externally rotating your shoulders and that you come down as close as you can to your neck without pain.
You'll feel a big stretch across the top of your chest and should get a dramatic feeling of contraction along the clavicle. Remember to concentrate on squeezing your chest. You don't need to lift a ton of weight.
3. Modified Incline Dumbbell Flye
Do this movement on a 45-degree incline bench. Start with your hands supinated at hip level with a moderately light dumbbell in each hand. Arch your back, keep your chest high, and scoop the weights up across the body in a hugging motion until they reach face level. You should feel a contraction in the top of the chest and also in the front deltoid.
This will give you that great chest/deltoid tie-in that everyone wants. Concentrate on the contraction of your chest—not how much weight you can do. For an added burn, follow this movement with normal incline flyes until failure.

5 Insanely Delicious Pancake Recipes

We all know that eating healthy is the hardest part about staying in shape. There are so many delicious foods out there that we wish we could eat on a daily basis. Pancakes, French toast, eggs benedict, waffles... and that's only breakfast!

What if I gave you 5 insanely delicious recipes for pancakes packed with a ton of protein!

Everything-in-One Protein Pancakes: It’s a one-stop shop pancake! Take 1/3 cup of oatmeal (not instant), 1/3 cup of low fat (1%, no salt added) cottage cheese and three egg whites combined with your sweetener of choice, one teaspoon of vanilla, one or two packets of Stevia or a quarter scoop of vanilla protein powder if you really need that extra protein boost. Mix it all together in a food processor or blender to make a “batter.” Pour half of the batter in a preheated, pre-greased pan and cook on both sides. Repeat with the remaining batter. These pancakes are pretty sweet on their own, but you can top them with fresh fruit, sugar-free syrup or jelly.
Nutrition Facts (without the protein powder or toppings): 211 calories, 25.8 grams of protein, 22 grams of carbs, 1.9 grams of fat and 2.5 grams of fiber.

Banana Protein Pancakes: This recipe is quick and easy. Take 1/3 of a small banana and mash it up until it’s a puree. Mix it with three egg whites and ¼ scoop of vanilla protein powder. Fry it up in your pre-greased pan and voila! Instant pancakes packed with lots of protein and lots of taste.
Nutrition Facts (makes one large pancake): 128 calories, 18.75 grams of protein, 11 grams of carbohydrates, 0.5 gram of fat and 2 grams of fiber. Note that protein powders all differ in their nutritional content. Try to find one that has little to no sugar, is low in carbs and fat.

Apple Protein Pancakes: If bananas are not your thing, apples make a pretty sweet and delicious pancake. Combine three egg whites, half a shredded apple (with the skin) and ¼ scoop of vanilla protein powder. To save time, you can use ¼ to ½ cup of unsweetened applesauce instead of an apple. Pour the batter into your pre-greased frying pan, let one side cook and then flip it over to finish it off. These are especially good with some cinnamon sprinkled over the top and a few warmed apple slices.
Nutrition Facts (using ½ cup of applesauce and without additional apple slices on top): 138 calories, 18.75 grams of protein, 15 grams of carbohydrates, 0 grams of fat and 2 grams of fiber.

Peanut Butter Protein Pancakes: Here is a simple, yet incredibly delicious pancake that is packed with protein and everyone’s favorite food—peanut butter. Combine ½ scoop of vanilla protein powder, 3 egg whites, 1-2 tablespoons of natural peanut butter (or nut butter of choice) and ¼ cup of unsweetened almond milk. Combine everything in a blender or food processor until a thick batter is formed. Pour it into a pre-greased frying pan and cook on both sides. If you really want to go for it, top it off with some low sugar or sugar-free jelly for a peanut butter and jelly pancake.
Nutrition Facts (using 2 tablespoons of peanut butter and no jelly): 322.5 calories, 33.75 grams of protein, 8.25 grams of carbohydrates, 17 grams of fat and 3.25 grams of fiber. (photo credit here)

No Grains Protein Pancakes: If you are trying to avoid grains, this recipe is perfect for you. In a blender or food processor, combine ¼ cup of coconut flour, one tablespoon of ground flaxseed, one egg, three egg whites, ¼ cup of unsweetened almond milk and ½ tsp. baking soda. If you want a bit more protein, you can also add ¼ scoop of vanilla protein powder. Pour the batter into a preheated, pre-greased pan making sure the entire batter is spread out into a large circle. Cook both sides and then top with your favorite fruit, nut butter spread, or sugar-free syrup or jelly.
Nutrition Facts (without any toppings or the protein powder): 248.5 calories, 22.75 grams of protein, 14.25 grams of carbohydrates, 10.5 grams of fat and 6.25 grams of fiber. (photo credit here) 

There are still healthy and nutritious ways to enjoy pancakes. Some of these are great as a post workout meal since they’re packed with protein and the best part is that you don’t have to skimp on the fruits or toppings, since you really need those carbs after a workout. So the next time you’re in the mood for pancakes, try one of these for lots of taste, but none of the guilt!

Butterscotch Protein No Bake Cookies

Behold possibly the best recipe of healthy protein cookies you will ever make. I can guarantee that this will satisfy even the sweetest tooth. This recipe takes less then 20 minutes to make and you have an awesome snack to eat anytime of the day!

Ingredients

• 1 1/4 scoop chocolate whey protein powder
• 1/2 cup raw oats
• 1 cup raw almonds
• 1 packet stevia
• 1 Tb cinnamon
• 1 tsp vanilla
• 1 tsp salt
• 2 Tb butterscotch chips
• 1.5 Tb almond milk + 1 Tb to taste

Directions

• Dump all ingredients into a food processor.
• Process for 1-2 minutes.
• Stop and scrape sides & process again for 1-2 minutes.
• Repeat (scrape & process) 1 more time (until the batter is smoothed to your desire. I like a bit of chunks!)
• Using a small spoon, drop rounded batter onto a sprayed (olive oil is what I used) cookie sheet.
• Freeze for 10 minutes & then store in fridge.

Boulder Shoulders on a TRX

This short TRX shoulder workout delivers big results for anyone who wants to build strength in their deltoids, traps and chest muscles.

TRX Clock Pull (alternating sides): 1 minute
TRX Swimmer Pull: 1 minute
TRX Push-up Plus: 1 minute
Rest for One minute and repeat two to three times through.

Below are directions on how to perform each exercise:

TRX Clock Pull
Benefits: Increases kinesthetic awareness, strengthens shoulder stabilizers

• Adjust your TRX to mid length, and stand facing the anchor point. Walk your feet towards the anchor point and fully extend your arms to chin height.
• With the right arm, perform a row while extending the left arm out straight to a T position. Allow both arms to straighten and lower the body back to start position between reps.
• Perform 10 reps on the right side and then switch arms, this time performing a row with your left arm and extending the right arm out straight to a T position. Perform 10 reps on the left side. Keep your shoulders down and back throughout the movement.

TRX Swimmer Pull
Benefits: Improves lat engagement, strengthens posterior shoulder

• With your TRX still at mid length, continue to stand facing the anchor point. Place your hands beside your hips, palms back, tension on the TRX and adopt an offset stance.
• Lower your body down with arms straight, maintaining a strong plank position. Pull on the handles, drive your palms down and allow your body to move up toward the anchor point.
• Slowly release back down to the start position between reps. Perform 10 reps.

TRX Push-up Plus
Benefits: Improves serratus anterior engagement

• Adjust your TRX to mid calf length and place your toes in the foot cradles. On your hands and knees, lift up into a hand plank position.
• Lower your chest down, bend elbows to 90 degrees and keep your core engaged. At the bottom of the movement, drive through your palms and push up, keeping your body in a strong plank position.
• At the top of the movement, push up a bit further than a normal push-up, causing your upper back to round slightly and your chest to cave. Perform 10 reps.

 

TRX AB Challenge

TRX Ab Challenge Workout

 

Do you think you have a strong Core? Do you think you have nice abs? Well think again.. Try this workout and tell me that was easy.

In this workout, TRX Master Trainer Jonathan Ross takes a three-dimensional, multiplanar approach to core training. Ross combines a blend of traditional and original TRX exercises that manipulate stability and movement to challenge your core. These exercises require you to remain braced and in control while manipulating your stability. While there may be a significant amount of movement in your extremities, engage your core to maintain control.         

The Challenge:

Perform these six exercises in succession, resting for 20 seconds between each.

  

1. TRX Side Plank with Rotation (10 reps per side)
2. TRX Pendulum Mt. Climber (45 seconds)
3. TRX Elevated Pull Through (45 seconds)
4. TRX Side Plank with Knee Tuck (20 reps per side)
5. TRX Pendulum Pike (10 reps per side)
6. TRX Assisted Roll-up (15 reps)

  
If you want more, rest for two minutes and give it another go.