Strength in Different Positions of the Bench Press

Bench press sticking point

Key Points: Twelve resistance-trained men were tested in 1RM and in isometric (static) contractions in bench press in 12 different positions: from chest level to extended arms. The weakest point was at a height of 4 cm off the chest. This was true both in a 1RM bench press and in isometric contractions. In a … Read more

Do Squats Work Your Hamstrings?

Squats hamstring muscles

Key Points: Hamstring muscle activity in the squat is low compared to exercises like good mornings, stiff-legged deadlifts, and leg curls. Squat training twice a week for 10 weeks yielded no muscle growth in the hamstrings (~0.6%), while the muscle volume of the quads, glutes, and adductors all increased by 5–7%. From a biomechanical standpoint, … Read more

Wide vs Close-Grip Bench Press Ratio & Muscles Worked

Close-grip bench press strength

Key Points: In general, people are about 5–6% stronger in a wide grip bench press than a close-grip bench press. The close-grip bench press results in higher velocity and power, while the wide grip bench press results in a higher force. In a wide-grip bench press, your chest and shoulders contribute 78% of the force necessary … Read more

Lat Pulldown vs. Rows: Differences in Muscles Worked

Cable row exercise for lats

What’s the difference between pulling movements such as pull-ups and lat pulldowns compared to rowing movements such as barbell rows, dumbbell rows, and cable rows? This article will briefly examine the differences in terms of what muscles these exercises work. If you’ve read my article on how to train your back muscles, you know that … Read more

How Much Does Triceps Contribute to Your Bench Press?

Bench press triceps powerlifting

Key Points: In a wide-grip bench press, your chest and shoulders contribute 78% of the force necessary to lift the bar, while your triceps contribute 22%. In the medium grip bench press, the same numbers are 74% vs. 26%. In the close-grip bench press, the same numbers are 63% vs. 37%. How much can you … Read more

Three Reasons to Keep a Workout Log

Fitness app for workout log

One of the easiest way to get better results in the gym? Keep a workout log. We developed our workout log app StrengthLog to improve your gains in strength and size, and at the same time, make your training more enjoyable. Not sold yet? Here are my top three reasons for why you should keep … Read more

Is Cardio Bad for Your Strength Training?

cardio strength training

Key Points: A recent meta-analysis investigated if cardio training affected strength gains in the squat and leg press. Based on 27 studies, combining cardio and strength training did not negatively affect strength gains in untrained participants. In trained participants, combining cardio and strength training resulted in slightly smaller strength gains. However, this effect was only … Read more

Are Supersets Good for Muscle Growth and Strength?

Superset dumbbell curl

A few days ago, we received a question about supersets from a reader named Agneta: “Could you talk about the good vs. bad when it comes to supersets? I find that they are time-savers, but I don’t really see many people talking about them.” You are absolutely right, Agneta: supersets are time-savers! But are supersets … Read more

How Many Reps to Build Muscle vs. Strength?

How many reps for strength and muscle

How many reps should you do to build muscle vs. strength? The number of reps you do greatly influences your training results in terms of hypertrophy or strength gains. Here’s a summary of our recommendations: Number of Reps to Build Muscle: Anything between about 5–40 reps per set (between about 40–85% of 1RM) has been … Read more

Does the Bench Press Work Your Triceps?

Bench press triceps work

Key Points: The bench press works the lateral head of your triceps well – even better than tricep extensions. The bench press does not work the long and medial head of your triceps well – but tricep extensions do. Combine bench pressing with tricep extensions to work all heads of your triceps. Does bench pressing … Read more