You'll need to dial in your training for the gains you want—and that starts by structuring your workouts right.

Think you're strong? These advanced push-up variations will challenge your chest, shoulders, triceps, and core—only the elite can master all six.

Powerlifter and Commonwealth Bench Championships gold medal winner Dan Magee explains how to bench double your bodyweight ...

Discover five key exercises that help men maintain strength, mobility, and fitness as they age, recommended by a physical therapist.

Our 30-minute Progression ... sets: Start with 45-60 seconds of rest, reducing rest time as you get stronger. Lie on your back with knees bent, feet flat on the floor, and arms at your sides ...

The 5K test measures aerobic fitness, running efficiency and endurance, while also serving as a tool to track progression ... such as the squat, dead lift or bench press. “The 1RM test is a direct ...

Caley Crawford, director of education for fitness chain Row House, recommends picking a couple of arm exercises and doing three to five sets of 12 to 15 reps ... press is done using a weight bench ...

Or you do a push-pull split where you alternate between sessions with either all pushing movements (e.g. a bench press ... aim for 2-3 sets of each superset, performing 8-10 reps of each exercise ...

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Now that you know the average bench press for your age, weight, gender, and experience level, the next step should be to determine your one-rep max, meaning how much weight you can lift for a single ...