The 10 Best Lower Chest Exercises to Build Your Pecs

Lower chest exercise

Do you want a big and strong chest? Then you need to develop both the upper, middle, and lower chest muscle fibers. In this article, I’ll list ten of the best lower chest exercises and how you can put them together into a lower chest workout. In order to understand the exercise choices, let’s begin … Read more

Powerlifting Pronto: 5 Days/Week Powerlifting Program

Powerlifting Pronto program

Powerlifting Pronto is our minimalistic powerlifting program. It is six weeks long and you work out five days per week. This program can best be described as a stripped-down version of our popular program Powerlifting Polka. The latter is a more comprehensive powerlifting program, with a higher total training volume and longer workouts. But what … Read more

How Long Should You Rest Before a Powerlifting Competition?

Powerlifting competition squat

Key Points: A new study found that neither three nor five days of rest affected isometric squat strength. Isometric bench press strength was unaffected after three days but decreased by 2.4% after five days of rest. *** Preparing for a powerlifting competition often includes some form of taper or peaking. Generally, this peaking includes at … Read more

Powerlifting Polka: 3, 4, or 6 Days/Week Powerlifting Program

Powerlifting Polka

Powerlifting Polka is one of our most popular and effective powerlifting programs. It is six weeks long and comes in three versions: 3, 4, and 6 days per week. The goal of the program is to make you bigger and stronger in the three powerlifts: the squat, the bench press, and the deadlift. Powerlifting Polka … Read more

Bench Press Boogie: Six Week Bench Press Training Program

Bench Press Boogie Program

Was it a long time since you broke a personal record in the bench press? Does it feel like you have reached a plateau in your strength and are not moving forward? Few things are more satisfying than the feeling of bench pressing a heavier weight than you have ever lifted before. The sad part … Read more

Bench Press Grip Width: Close-Grip vs Wide Grip Bench Press

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

The 25 Best Accessory Exercises to Improve Your Bench Press

Accessory Exercises to Improve Bench Press

Are you struggling to improve your bench press? The barbell bench press is one of the most popular exercises in the world (and the most popular exercise in our workout log) and is well-known for its ability to bulk up and build your upper body strength and muscle mass. Getting stronger in the bench press … Read more

Chest Press vs. Bench Press: 17 Pros and Cons

Chest Press Machine

The machine chest press and the bench press are two popular exercises that both work your chest, front delts, and triceps. The chest press is generally safer and easier to learn, but the bench press has helped more lifters build muscle and reach high levels of strength. Depending on your goals and circumstances, both exercises … Read more

StrengthLog’s Upper/Lower Body Split Program, 4x/Week

Training program upper lower body workout

This upper/lower split program is available for free in our app StrengthLog! Download it for iOS or Android. What does it take for you to get bigger and stronger? You need to: Practice the lifts you want to get strong in. Work all your major muscle groups with effective exercises. Stimulate your muscles often enough … Read more