Sit on the bench with your dumbbells resting on your upper legs.

Think you know everything about bench press? Think again. This one simple tweak, the paused bench press, is the secret weapon ...

A coach-approved warmup you’ve probably never tried could change how your bench press feels. Here’s how one quick movement fires up every muscle you need for a stronger press.

This balanced approach—with a Beginner and Advanced track—can help you build strength and muscle with a smart strategy.