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NEW! Shifting Grip Bench Press for Inner Chest
Posted January 12th, 2012

In this case, it's good to be shifty...you'll be doing a set of bench press where on each rep, you'll be shifting your grip slightly inwards (I'll tell you how). This wil LIGHT UP the inner chest and target the triceps very strongly.

CLICK HERE to Read It Now!

And check these out, too...

1	My Super-Powered Back Exercise Posted October 22nd, 2006 The very best exercise for building ALL the supporting muscles of the back. And it's NOT a back exercise! You can build extraordinary muscle and ENTIRE-BODY strength with this one. Read it now!
2	Pile muscle and strength onto your arms with NO back strain Posted October 26th, 2006 Learn how using a dip belt can help you do barbell curls and pushdowns with more weight INSTANTLY and without back stress. Read it now!
3	Seated calf raises on the lying leg curl machine Posted September 4th, 2006 You'll be shocked at how effective doing Seated Calf Raises on a machine that was NEVER meant for that exercise can be! Read it now!
4	Backwards Treadmill Running and Walking for the Quads Posted October 14th, 2006 This unique technique will give you a quad burn and pump that will build up even the skinniest chicken legs. If you have trouble building your quads, check out this one! Read it now!
5	Incline Face Away Pushdowns Posted September 28th, 2006 This extraordinary variation of the pushdown puts multiple stresses on the triceps as you do it - not only by doing the pushdown but your triceps must actually work double-time just keeping the bar in position during the exercise! It's a HUGE increase in tension and you'll feel the difference immediately! Read it now!
6	Concentration Flyes Posted October 30th, 2006 Want an exercise that carves detail into the inner chest? And guess what...it's not a pec deck or cable cross-over...it's a free weight exercise! Read it now!
7	Overhead Calf Raises Posted September 12th, 2006 This great new calf exercise torches the calves from an angle they've NEVER been hit from before. Read it now!
8	Barbell Weighted Chin-Ups Posted November 5th, 2006 Iif you're in need of extra weight for chins, this variation will give you that like crazy! Instead of a dumbell or belt, you're going to use a barbell for the extra weight...it's a chin-up that can even work your hamstrings! Read it now!
9	Double Dumbell Swings Posted November 21st, 2006 Work your abs without even moving your abs! Develop rock-solid rotational core strength with this incredibly effective ab exercise. You will feel this one in the morning... Read it now!
10	Barbell Hang Clean and Press For Explosive Shoulders and Traps Posted December 10th, 2006 This great shoulder and trap exercise is extraordinary for building power and strength in the shoulders and upper back. Learn the techniques that will help you get the most from it. If you've never done cleans before, you WILL feel this one in the morning! Read it now!
11	Crunch Pulldowns Posted January 7th, 2007 This excellent ab exercise will really help your six pack stand out! It's a unique angle of resistance that your abs haven't been hit with before. Read it now!
12	Rest-Pause Training Program For Building Maximum Muscle Posted February 2nd, 2007 This is a new muscle-building program I'm trying out. It's very demanding but very effective! This has the potential to dramatically increase your muscle mass quite quickly! Read it now!
13	Reverse Alternating Dumbell Shoulder Presses Posted February 21st, 2007 This unique technique for performing the dumbell shoulder press will put great tension on your delts. It's one of my favorite shoulder-building techniques as it keeps tension and even allows you (with a little practice) to press with more weight than you normally could! Read it now!
14	Rolled-Up Towel For Bench Press Posted March 13th, 2007 Learn how this little trick can teach you how to REALLY activate your pecs when you're doing a bench press. Shoulders back is the key - this tricks forces you into that proper position. Read it now!
15	Incline Dumbell Lunges Posted March 27th, 2007 Learn an exercise that takes the knee stress out of the lunge exercise and puts it all on the glutes and thighs where it belongs! Read it now!
16	8 Week Cardio Interval Training Progression Posted April 18th, 2007 Nothing sounds quite as exciting as that! But what this training program does is lay out a full 8 weeks of step-by-step instructions on how to progress with interval training to get the best results and keep improving every week. It's a good one if you're not familiar with intervals, just never knew where to start, or are not sure how to really get the most out of them! Read it now!
17	Explosive Band Knee-Ups Posted May 3rd, 2007 For increasing athletic performance, forget crunches. This is a great exercise for building an explosive, powerful core as well as dramatically improving leg speed for sprinting. It works like a charm and it's fun to do! Read it now!
18	Leg Press Curl Holds Posted May 22nd, 2007 One of the big problems with the Leg Press is that it's ONLY lower body. Use this technique to turn the Leg Press into a TOTAL body exercise, which is better for mass-building AND fat loss - it's a tough one and very effective! Read it now!
19	Lockout Partial Bench Press Combo For Strengthening Connective Tissue Posted June 3rd, 2007 Want a MONSTER bench press? You need to use this exercise. Poor connective tissue strength is often what holds people back in the bench press - this technique will fix that! Read it now!
20	Two Dumbell Cross-Bench Tricep Extensions Posted July 3rd, 2007 This is an excellent exercise for the triceps, especially when you don't want to load a barbell. It's also one of THE "easiest on the elbows" extension exercises I've ever found! Read It Now!
21	Vertical Barbell Curls Posted July 15th, 2007 For building the brachialis with BIG-TIME resistance, I've found this exercise to be MUCH better than regular hammer curls. It allows you to use more weight and it does so in a very functional manner. Great upper arm training! Read It Now!
22	One-Legged Stiff Legged Deadlifts Posted August 17th, 2007 If you're looking for an effective hamstring exercise that you don't need tremendously heavy weight for, this exercise is a great alternative. It has a HUGE balance component and is a very functional movement! Your hamstrings will love it! Read It Now!
23	Why Your Big Toe Is Your Key To Great Calves Posted August 10th, 2007 Calves are notoriously tough to build. But are you shooting yourself in the foot by using the WRONG part of your feet when doing calf exercises? Learn why your big toes are THE most important things to focus when doing calf raises. The effects on your calves will shock you! Read It Now!
24	Power Dumbell Rows Posted Sept. 27th, 2007 This is a great variation of the one arm dumbell row that builds power and density in the back. It's a great functional-strength type of exercise that is a cross between a dumbell row and power clean type of explosive movement. Read It Now!
25	One Side Loaded Barbell Squats Posted Oct 23rd, 2007 If you want to build GREAT core strength, this is an ideal exercise to start with. REAL core strength isn't built with crunches or sit-ups. For real core strength, you need to be supporting weight in unusual positions - this uneven squat fits the bill like a champ! Read It Now!
26	Front and Back Grip Straddle Deadlifts Posted Dec 8th, 2007 This is a tough exercise that puts a new wrinkle on the deadlift. Instead of picking up the bar in the normal fashion, you'll be taking it 90 degrees different! This position will help build great deadlift and core strength. Awkward lifts like this are excellent for injury prevention. Read It Now!
27	Side Lying Pushdowns Posted Jan 17th, 2008 This version of the pushdown is not likely one you've seen before. By doing this exercise lying on the floor, you actually put MUCH more tension on the triceps by taking ALL the possible cheating out of the movement. VERY effective for hitting the triceps. Read It Now!
28	Tighten Your Waist FAST With This "Secret" Running Technique Posted Feb. 8th, 2008 Nope, this isn't about running and losing fat to tighten your waist. This is about a specific TECHNIQUE you can use while running that will target the love handle area and tighten things up with EVERY single step you take. It's my little waist tightening "secret!" Read It Now!
29	Forearm Supported Leg Raises Posted March 7th, 2008 This is a GREAT bodyweight ab exercise that requires minimal setup time but puts tremendous tension on the abs. And, I've got a VERY advanced version for those brave souls who think they have strong abs... Read It Now!
30	Hand-Over-Hand Chin-Ups Posted March 9th, 2008 Best chin-up variation EVER...I just love this one for hitting the back HARD. Instead of just doing normal chins, you're going to "walking" your hands up and down the bar as you're doing them. It's continous tension AND there's a point on each rep where ALL the tension is on ONE lat! Read It Now!
31	Zone Training For Dumbell Bench Press Posted April 5th, 2008 If you're not familiar with Zone Training, you're going to LOVE this concept. You'll finally be able to work EVERY phase of the range of motion of the bench press with maximal resistance without having to change weights. This means full resistance at the bottom AND full resistance at the top! It's a GREAT one. Read It Now!
32	Dumbell Zercher Squats Posted May 20th, 2008 The Zercher Squat is an excellent leg and core exercise. This variation uses a single dumbell to achieve the same results - it's harder in some ways and easier in others. A very good one, though! Read It Now!
33	Band Crawling For Shredded Abs Posted June 13th, 2008 Nothing like a good ab exercise that leaves you on the floor...how about one that STARTS you on the floor! In this installment, I've got FOUR variations on a theme - crawling on the floor with bands attached to you. This will absolutely SHRED your abs. Read It Now!
34	Leg Momentum Lying Tricep Extensions Posted July 10th, 2008 This is a great way to increase the intensity of the lying tricep extension when you don't have a spotter. You're going to use the momentum of your legs to transfer through the abs and pop the barbell off the ground, even when your tri's are exhausted from a "normal" set. Read It Now!
35	Reverse Band Barbell Bench Press Posted July 28th, 2008 If you want a BIG bench, THIS is the exercise that'll put you over the top. You'll find out how to use 100 lbs or more than your 1 rep max in a normal bench press to really overload the muscles according to their ideal strength curve. Bottom line...GREAT exercise. Read It Now!
36	Dumbell Rotational Sets Posted August 24th, 2008 If you like functional, heavy core training THIS is the one for you...it's one of my very favorite abdominal exercise. You'll need a rack, a heavy dumbell and some guts to perform this one... Read It Now!
37	One Dumbell Shoulder Press Posted Setpember 18th, 2008 This version of the shoulder press hits the front delts very strongly. It's a unique way to use one dumbell to work both sides at the same time. Keeps great tension on the delts all the way up. Read It Now!
38	Barbell-End Hack Squats Posted October 14th, 2008 This is a GREAT one for hitting the thighs with very simple equipment. You just need a barbell and some guts - it's the same sort of movement as a hack squat machine only a whole lot better (you're not totally locked into the movement like with a machine). Read It Now!
39	Weighted Chin-Up Drop Sets Posted November 6th, 2008 The chin is one of the primary exercises for developing your back. This chin technique will take your back training to a whole different (and challenging!) place. Read It Now!
40	Weight Plate Leg Curls Posted November 29th, 2008 If you train at home, the leg curl machine is not always an option. This version requires just one weight plate - it combines the two functions of the hams into one exercise for a HUGE contraction at the top. Very effective exercise! Read It Now!
41	Front to Back to Wide Stance Squats Posted December 19th, 2008 This is an excellent tri-set for the legs...you'll be using 3 variations of the squat that vary in challenge, starting with the toughest first and moving to the versions with better leverage as a means to extend the set. Read It Now!
42	High Rep Incline Bench Partials Posted January 20th, 2009 Partials are excellent for developing connective tissue strength. This high-rep technique on the incline barbell bench will go a long way towards improving your shoulder girdle and upper pecs! Read It Now!
43	Cross-Face Tricep Extensions Posted February 13th, 2009 This is an excellent assistance/secondary exercise for building up your bench press. It directly hits the triceps in a fashion that complements the bench movement (and other pressing movements) nicely. Read It Now!
44	Rows to Deadlifts In-Set Superset Posted February 20th, 2009 If you're looking to accomplish the most overload on your back in the shortest amount of time, this exercise fits the bill. You're going to combine rows and deadlifts into one set in a very specific fashion. VERY tough to do. Read It Now!
45	Band Supported Dips Posted March 11th, 2009 This is a TOUGH variation of the dip. Instead of using bars, you're going to dipping on bands...bouncy, springy training bands. The stabilization requirements of this exercise are just tremendous. Read It Now!
46	Partial Tricep Extensions to Partial Close Grip Bench Posted April 22nd, 2009 Got another GREAT tricep exercise for you here...this one lets you use more weight while actually reducing stress on the elbows. Excellent way to build mass in the triceps, combining two heavy partial movements into one exercise. Read It Now!
47	Heavy Dumbell Slides Posted May 19th, 2009 This is a great core/total body exercise. Simple to do...very practical and functional and VERY effective. You're not going to win any awards for style but if you want good, honest core work, this will do it. Read It Now!
48	Dumbell Ab Roll-Outs Posted June 9th, 2009 Got another ab exercise for you today...this one is a lot like your standard roll-out exercise but with an important distinction...you're going to rolling yourself forward on TOP of a dumbell instead of using a wheel. It's a good one and very little equipment required. Read It Now!
49	2 Up 1 Down Stiff-Legged Deadlift Negatives Posted July 21st, 2009 Hitting the hams with negatives is a GREAT way to prevent athletic injuries (hamstring pulls). This exercise allows you to do that quickly and easily (ok, easily isn't a good choice of words because the exercise is BRUTAL...effective, but brutal). Read It Now!
50	Bodyweight Triceps Extensions to Close-Grip Push-Ups Posted August 5th, 2009 This is a powerful bodyweight combo for building monster triceps. This will build some serious strength in your arms and is excellent for hypertrophy - all you need is your own bodyweight and a bar or railing to put your hands on! Read It Now!
51	Javelin Shoulder Press Posted September 4th, 2009 I like this one for hitting the lateral head of the delts with a pressing movement. It's an exercise that requires more balancing at the shoulder and arm, so you'll need to lighten up the load a bit. Read It Now!
52	Bent-Over One Leg Dumbell Split Squat on Bench Posted September 26th, 2009 This is a step up from the standard on-bench split squat, adding in a bent-over body position to incorporate the lower back into the movement as well. This one has great potential for athletic training - single leg, balance, uneven torsion on the body. Read It Now!
53	High Rep Deadlifts Posted October 18th, 2009 Deadlifts are usually thought of as a low-rep exercise...but you CAN do them for high-reps, too! It can be extremely productive, even for building top-end strength. Read It Now!
54	The Most Truly INSANE Leg Exercise I've Ever Come Up With...Rack Sissy Squats To Leg Press Posted November 10th, 2009 Ok, I realize this one is completely nuts...but let me tell you, the effects you'll get on the quads make this a superstar exercise. It's going to trash your quads from full stretch to a powerful contraction by combining to two distinct exercises into one movement. Even if you never do it, you've gotta see it. Read It Now!
55	Tricep In-Set Superset with Rest-Pause Posted November 27th, 2009 This is a powerful tricep-trashing technique. You'll not only combine two exercises into one set but you'll also use the rest-pause technique to extend the set AND a burnout at the end. Your tri's will be DONE after just one round through. Read It Now!
56	Suitcase Style One-Arm Deadlifts With Bar Grip Posted December 22nd, 2009 I'm a big fan of the Suitcase-Style One Arm Deadlift...this version makes a few adjustments and improvements to allow for more reps, more weight, better balance and an increased effect on thighs, more so than the lower back. It's a good one! Read It Now!
57	Power Rack Bench Dips - Rest-Pause Style Posted January 27th, 2010 If you want double-trouble on the triceps, this bench dip variation will light 'em up big time. You get not only the push of the exercise itself but you have to push to keep yourself from falling out of the movement, too! Read It Now!
58	Posterior Chain Barbell Complex Posted February 20th, 2010 If you're short on time or looking to crank up your metabolism while on a fat-loss program, this is a great technique. Your'e going to run through 4 big exercises that stimulate maximum muscle mass without once removing or changing your grip on the bar. Read It Now!
59	Forearm Dumbell Preacher Curls Posted March 6th, 2010 This one will trash your forearms using a two-pronged movement that hits them isometrically AND isotonically (with movement). It's a great combo that will leave your forearms toasted. Read It Now!
60	Heavy Alternating Dumbell Rows Posted April 3rd, 2010 This version of the dumbell hits the back hard but also targets the core with some great cross-tension. You'll be rowing two dumbells in a see-saw fashion, which is what puts the cross-tension on. Read It Now!
61	Low Pulley Push-Up Walk-Ins Posted April 26th, 2010 Combine the power of a classic bodyweight chest exercise with direct lateral resistance trying to pull your hands out from under AND two other added elements of resistance and you've got yourself a killer chest exercise that'll light your pecs up! Read It Now!
62	No-Rest Lactic Acid Superset - Decline Bench and Bent-Over Rows Posted May 17th, 2010 For fat loss, there isn't much better than Lactic Acid Training. This style of training optimizes hormone release (especially under very specific dietary conditions). This is an antagonistic exercise pairing that allows you to crank out even MORE reps and MORE lactic acid to maximize the fat-burning effects. Read It Now!
63	Power Rack Deadlift "Machine" Posted June 14th, 2010 Time for a killer deadlift variation...this one allows you stand in the middle of the resistance so you don't have to work the bar around your knees. Great if you have lower back issues but still want to do deadlifts! Read It Now!
64	Back, Chest and Core Push-Pulls Posted July 12th, 2010 This is one of my favorite "secret weapon" exercises. It hits every major upper body muscle group in one exercise and targets the deep muscles of the core with killer cross-tension! This is one is a HUGE eye-opener the first time you do it. Read It Now!
65	Incline Bench Pulldowns Posted August 31st, 2010 This is a GREAT postural training...it hits the small muscles of the upper back, bringing out great detail in the muscles while helping to pull your shoulders back into alignment. Read It Now!
66	Shoulder Press Calf Raises Posted September 24th, 2010 This is a unique method for working the calves, using a shoulder press machine. You'll hold the bottom position of the shoulder press while doing calf raises on the floor. Very effective, especially with the twist I'll show you in it, too! Read It Now!
67	One Arm Cable Back Extensions Posted October 12th, 2010 It can be tough to really dig in and hit the small stabilizing muscles of the spine...most exercise for the lower back tend to focus on either big weights (deadlifts) or movement in the sagittal plane (forward and back, not rotational or side to side). This exercise accomplishes it with ZERO twisting on the spinal column. Read It Now!
68	Modified Muscle-Up for Triceps Posted November 4th, 2010 The Muscle-Up is a GREAT exercise but extremely tough to perform. It requires tremendous upper body strength. This modified version of the exercise takes some of the bodyweight resistance off and changes up the movement to primarily target the triceps. VERY effective for bodyweight tricep training as it becomes a bodyweight pushdown type of movement. Read It Now!
69	Swiss Ball Roll-Ups Posted December 14th, 2010 This is one of my favorite exercises for hitting the lower abs without placing torque on the lower back. You'll need a Swiss ball and a decline bench to do it and it's going to HAMMER your abs...not just lower but pretty much top to bottom! Read It Now!
70	Lying Lower Ab Short Raises - Flatten Your Pooch Belly... Posted January 20th, 2011 Yeah, I didn't think I'd EVER use that phrase in a sentence but that's how everybody knows that problem area by...the pooch is the bulging lower abdominal area that often doesn't go away even with low bodyfat and abdominal work...THIS exercise is just the ticket to fixing it! Very easy to do and can be done anywhere. Read It Now!
71	In-Set Superset of Dumbell Split Squats And Forward Leans Posted February 17th, 2011 If you want to work the posterior chain, glutes, lower back, hams, quads, you name it in the lower body, this exercise is going to do it. You're basically combining dumbell split squats with one-legged stiff-leg deadlifts done in alternating reps...and in High Definition :) Read It Now!
72	Resistance-Cardio with a 500 lb Barbell Posted March 18th, 2011 This is cardio done with VERY heavy weight...maybe not in the way you think, though! You'll be pushing and pulling the bar across the floor, not actually lifting the thing! Learn 5 cool drills here. Read It Now!
73	Ankle Harness and Dumbell Pallof Press Posted April 29th, 2011 The Pallof Press is a great core training exercise...the addition of a dumbell and the ankle harness allows you to take it to a whole new level of tension on your entire abdominal area. This hits your abs with anti-rotational AND anti-flexion work, effectively doubling the effectiveness of the exercise. Read It Now!
74	Mixed-Grip Pull-Up Traversing Posted May 28th, 2011 With that title, it's hard to imagine what this one looks like...but it's a GREAT back exercise that constantly changes your grip on the bar while you're moving up and down the length of the chin-up bar...and it has moments where you're supporting your entire weight on one arm! GREAT back training. Read It Now!
75	Inwards-Resisted Band Bench Press Posted June 30th, 2011 Learn the most unique use of the training band you've ever seen with this version of the barbell bench press. You're going to use the bands to strategically apply INWARD tension on the pecs while pressing, effectively doubling the tension you put on the pecs while benching. CLICK HERE to Read It Now!
76	"Dead" Treadmill Glute Cardio Training Posted August 3rd, 2011 Regular powered treadmill training leaves the glutes out in the cold...use this special treadmill technique and you will FORCE the glutes do most of the work and develop them FAST rather than just having them along for the ride! If you want a better, stronger butt, THIS is the way to do your cardio. CLICK HERE to Read It Now!
77	Switch Leg Split Squats Posted September 9th, 2011 Training the legs can be boring...not anymore! This version of the barbell split squat is not only fun and challenging, it actually presents the body with some unique training...you'll be forced to start each rep from the bottom at a total dead stop, taking away all elastic tension, which GREAT for building power out of the hole in a squat/lunge movement. CLICK HERE to Read It Now!
78	Feet-Anchored One-Arm Dumbell Press Posted October 4th, 2011 If you're an MMA fighter, you have to use this one...it's going to develop unreal adductor and core strength so you can exert power when flat on your back with your legs wrapped around something. It's a GREAT lower-ab exercise, too, if you're not an MMA fighter! CLICK HERE to Read It Now!
79	Barbell-Bench Transition Planks Posted November 19th, 2011 For this plank exercise, you're going to be transitioning repeatedly through two plank positions...flat forearm and straight arm...the key this killer abdominal exercise lies in where you set your feet and how you transition between the two positions. CLICK HERE to Read It Now!
80	NEW! Shifting Grip Bench Press for Inner Chest Posted January 12th, 2012 In this case, it's good to be shifty...you'll be doing a set of bench press where on each rep, you'll be shifting your grip slightly inwards (I'll tell you how). This wil LIGHT UP the inner chest and target the triceps very strongly. CLICK HERE to Read It Now!