If you’re like anyone else, you’re either at a plateau, or just want to add some serious weight to your bench press:

1. Alternate the order of angled bench presses each chest workout
Keep your chest “guessing,” so it always feels challenged.

2. Try incorporating dumbbell presses into your workouts
Dumbbells provide a larger range of motion and stretch your chest more during the negative repetition.

3. Maintain a 4-6 rep range for adding mass
4 to 6 is the perfect rep range for heavy weight.

4. Consider training chest twice a week
Put your chest to work.

5. Train your Rotator Cuffs
Rotator Cuffs are inside your shoulder, and are used in many exercises, including Bench Press. The stronger your Rotator Cuffs are, the more ready they will be for a heavier bench press load.

One large decision that needs to be made is whether to workout chest once or twice per week. Chest is a large enough muscle to work it out twice a week, and it can be very beneficial if you’ve been trying to gain some size. The best and most efficient way to do this is to do a “Heavy” day in the beginning of the week and a “light” day near the end. I would recommend doing chest on Monday and Thursday, or Tuesday and Friday.

Don’t lie to yourself. It’s not good to make up excuses for not going to the gym, especially because it’s habit-forming.

This list is arguable, especially because different exercises work better for different people. However, these are my top 5 chest exercises for gaining mass:

Last Wednesday was back day, which means last Wednesday was a deadlift day. Lee, another gym member who I saw on back day, gave me some tips on my form. I thought I would share it with you, because I added an extra 20 pounds to my 1 rep-max :)

So, I told Lee that my hips and upper-quads were feeling awkward when I lifted off during the beginning of the lift, and he said I should NARROW MY STANCE.

I was reading through old issues of Muscle & Fitness magazine, and I came across a section about watermelon. Watermelon has an amino acid called arginine, which is found in certain NO products. When arginine is absorbed into the body, you produce an abundant free-form gas in your blood called NO (Nitric Oxide). NO will increase your vascularity, and help transport oxygen through out your body.

Last week I came down with a cold, and had to ask myself whether or not to go to the gym. It’s not an easy decision. However, I went to the gym anyways and had a “light” workout. It wasn’t easy, because of how lazy I felt; but I did notice that I was felt a little better.

No matter what type of exercise you’re doing, (jogging, weight lifting, biking…) I would recommend exercising if you’re feeling sick. Two reasons: circulation, and stress relief. Exercise has been proven to relive stress, and being sick is puts a lot of stress on your body. That being said; a little stress relief can definitely help you out a lot on your road to recovery. Next, is circulation. When you’re exercising, you’ve