close

Training Articles

477 Results - view all

Bench Prep

Bench Prep

An Expert's Tips and Techniques for a
Super-Productive Bench-Press Workout


Lifters often blame the bench press for their bad shoulders. Many of these folks hit the bench before they’ve accomplished an effective warm-up. A few cross body stretches and some plate swings don’t count.

A solid shoulder warm-up, however, improves bench-pressing performance and lowers injury risk. It takes only ten minutes and it's a simple process.

General to Specific

Warm-ups follow a simple progression from general exercises to specific exercises. The general movements wake up the nervous system and increase body heat. Specific exercises target the movement we’re preparing for.

Our bench press warm-up is set up followi...

ANDREW OYE'S PRO ATHLETES ROUNDUP+IFBB PRO CARD REPORT: MR. OLYMPIA RON COLEMAN, PHIL HEATH, ARNOLD CLASSIC STAR FLEX WHEELER, BRANCH WARREN, SHAWN RHODEN, JON DELAROSA, ANDY HAMAN, MIKE O'HEARN, NEW PROS AT BEN WEIDER DIAMOND CUP, UKBFF BRITISH NATIONALS

ANDREW OYE'S PRO ATHLETES ROUNDUP+IFBB PRO CARD REPORT: MR. OLYMPIA RON COLEMAN, PHIL HEATH, ARNOLD CLASSIC STAR FLEX WHEELER, BRANCH WARREN, SHAWN RHODEN, JON DELAROSA, ANDY HAMAN, MIKE O'HEARN, NEW PROS AT BEN WEIDER DIAMOND CUP, UKBFF BRITISH NATIONALS
The Headline: ANDREW OYE'S PRO ATHLETES ROUNDUP + IFBB PRO CARD REPORT: MR. OLYMPIA RONNIE COLEMAN, MR. OLYMPIA PHIL HEATH, ARNOLD SCHWARZENEGGER CLASSIC BODYBUILDING CHAMPION FLEX WHEELER, IFBB PRO BRANCH WARREN, IFBB PRO SHAWN RHODEN, IFBB PRO JON DELAROSA, IFBB PRO DOMINICK CARDONE, IFBB PRO ANDY HAMAN, 'AMERICAN GLADIATOR' MIKE O'HEARN, PLUS NEW PRO CARDS AT BEN WEIDER DIAMOND CUP AND UKBFF BRITISH NATIONALS

The Item: Career Updates, Legends Update, Special Appearances, Andrew Oye's IFBB Pro Athletes Roundup, Pro Seminar, New IFBB Pro League Cards

The Scoop: Recently Reported: IFBB Pro League athletes and pros from other sports leagues had career updates or made recent guest appearances at various sports, bodybuilding, physique and fitness events. The latest "Andrew Oye's Pro-Muscle Report" Pro...

ANDREW OYE'S IFBB PRO CONTEST REPORT: ARNOLD SCHWARZENEGGER CLASSIC 212-DIVISION CHAMP IFBB PRO JOSE RAYMOND WOWS IN OPEN CLASS + IFBB PRO CHARLES DIXON WINS 212 CLASS AT PHOENIX PRO BODYBUILDING CHAMPIONSHIPS, LAST IFBB PRO LEAGUE 212-CLASS SHOW OF 2015

ANDREW OYE'S IFBB PRO CONTEST REPORT: ARNOLD SCHWARZENEGGER CLASSIC 212-DIVISION CHAMP IFBB PRO JOSE RAYMOND WOWS IN OPEN CLASS + IFBB PRO CHARLES DIXON WINS 212 CLASS AT PHOENIX PRO BODYBUILDING CHAMPIONSHIPS, LAST IFBB PRO LEAGUE 212-CLASS SHOW OF 2015
The Headline: ANDREW OYE'S IFBB PRO CONTEST REPORT: ARNOLD SCHWARZENEGGER CLASSIC 212-DIVISION CHAMPION IFBB PRO JOSE RAYMOND WOWS IN OPEN DIVISION AND IFBB PRO CHARLES DIXON WINS 212 CLASS AT EUROPA GAMES PHOENIX PRO BODYBUILDING CHAMPIONSHIPS, IFBB PRO LEAGUE'S LAST LIGHTWEIGHT CLASS CONTEST OF THE YEAR

The Item: IFBB Pro League Contest Results, Andrew Oye's IFBB Pro Athletes Roundup

The Scoop: Just Announced: Over the weekend, IFBB Pro Jose Raymond, usually a 212 Division competitor, took a shot in the Open Division and made a surprising 2nd place finish at the Europa Games 2014 IFBB Phoenix Pro Bodybuilding Championships in Arizona. Some of the remaining field of physiques: IFBB Pro Kenneth Jackson (3rd), IFBB Pro Moe Bannout (4th), IFBB Pro Vitaly Fateev (5th), IFBB Pro Steve Kuclo (6th), rook...

ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO WILLIAM BONAC BEATS THE COMPETITION AT THE NORDIC PRO BODYBUILDING CHAMPIONSHIPS IN FINLAND, EARNS THIRD IFBB PRO LEAGUE CAREER VICTORY

ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO WILLIAM BONAC BEATS THE COMPETITION AT THE NORDIC PRO BODYBUILDING CHAMPIONSHIPS IN FINLAND, EARNS THIRD IFBB PRO LEAGUE CAREER VICTORY
The Headline: ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO WILLIAM BONAC BEATS THE COMPETITION AT THE NORDIC PRO BODYBUILDING CHAMPIONSHIPS IN FINLAND, EARNS THIRD IFBB PRO LEAGUE CAREER VICTORY

The Item: IFBB Pro League Contest Results, Andrew Oye's IFBB Pro Athletes Roundup

The Scoop: Just Announced: Over the weekend, IFBB Pro William Bonac won 1st place at the 2015 IFBB Nordic Pro Bodybuilding Championships, in Lahti, Finland, toppling the defending champion. Two-time winner of the Nordic Pro contest, IFBB Pro Roelly Winklaar slipped to the 2nd place runner-up position this year. U.S. Army Sergeant/IFBB Pro Cedric McMillan finished in 3rd place. Repeating his placement from last year, IFBB Pro Ronny Rockel remained in 4th place. Also repeating his placement from 2014, IFBB Pro Robert Piotrkowi...

ANDREW OYE'S PRO ATHLETES ROUNDUP: IFBB PRO ROBERT BURNEIKA, MR. OLYMPIA PHIL HEATH, ARNOLD SCHWARZENEGGER CLASSIC BODYBUILDER KEVIN LEVRONE, BRANCH WARREN, JON DELAROSA, KEVIN JORDAN, BRANDEN RAY, CODY MONTGOMERY, MITCH STAATS, 'GLADIATOR' MIKE O'HEARN

ANDREW OYE'S PRO ATHLETES ROUNDUP: IFBB PRO ROBERT BURNEIKA, MR. OLYMPIA PHIL HEATH, ARNOLD SCHWARZENEGGER CLASSIC BODYBUILDER KEVIN LEVRONE, BRANCH WARREN, JON DELAROSA, KEVIN JORDAN, BRANDEN RAY, CODY MONTGOMERY, MITCH STAATS, 'GLADIATOR' MIKE O'HEARN
The Headline: ANDREW OYE'S PRO ATHLETES ROUNDUP: MMA FIGHTER + IFBB PRO ROBERT BURNEIKA, MR. OLYMPIA PHIL HEATH, ARNOLD SCHWARZENEGGER CLASSIC BODYBUILDING CHAMPION KEVIN LEVRONE, IFBB PRO BRANCH WARREN, IFBB PRO JON DELAROSA, IFBB PRO KEVIN JORDAN, IFBB PRO BRANDEN RAY, IFBB PRO CODY MONTGOMERY, IFBB PRO MITCH STAATS, 'AMERICAN GLADIATOR' MIKE O'HEARN

The Item: Career Updates, Special Appearances, Andrew Oye's IFBB Pro Athletes Roundup, Combat Sports, Pro Seminar

The Scoop: Recently Reported: IFBB Pro League athletes and pros from other sports leagues had career updates or made recent guest appearances at various sports, bodybuilding, physique and fitness events. The latest "Andrew Oye's Pro-Muscle Report" Pro Athletes Roundup includes a muscular mixed-martial-arts fighter, a former on-screen glad...

ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO JOSE RAYMOND WINS PRAGUE PRO BODYBUILDING CHAMPIONSHIPS 212 DIVISION IN CZECH REPUBLIC, ARNOLD SCHWARZENEGGER CLASSIC BODYBUILDING CHAMPIONSHIPS 212 CONTEST WINNER EARNS EIGHTH IFBB PRO LEAGUE CAREER VICTORY

ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO JOSE RAYMOND WINS PRAGUE PRO BODYBUILDING CHAMPIONSHIPS 212 DIVISION IN CZECH REPUBLIC, ARNOLD SCHWARZENEGGER CLASSIC BODYBUILDING CHAMPIONSHIPS 212 CONTEST WINNER EARNS EIGHTH IFBB PRO LEAGUE CAREER VICTORY
The Headline: ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO JOSE RAYMOND WINS PRAGUE PRO BODYBUILDING CHAMPIONSHIPS 212 DIVISION IN CZECH REPUBLIC, WINNER OF ARNOLD SCHWARZENEGGER CLASSIC BODYBUILDING CHAMPIONSHIPS 212-DIVISION CONTEST EARNS EIGHTH IFBB PRO LEAGUE CAREER VICTORY

The Item: IFBB Pro League Contest Results, Andrew Oye's IFBB Pro Athletes Roundup

The Scoop: Just Announced: Over the weekend, IFBB Pro Jose Raymond won 1st place in the 212 Division at the 2015 IFBB Prague Pro Bodybuilding Championships in the Czech Republic, jumping two spots from last year. IFBB Pro David Henry was deemed the 2nd place runner-up. Rising two spots from 2014, IFBB Pro Ahmad Ahmad took 3rd place. IFBB Pro Raul Carrasco-Jimenez finished in 4th place. In his professional debut, IFBB Pro Milan Sadek took 5th ...

ANDREW OYE'S IFBB PRO CONTEST REPORT: MR OLYMPIA AND 7-TIME ARNOLD SCHWARZENEGGER CLASSIC CHAMP IFBB PRO DEXTER JACKSON WINS PRAGUE PRO BODYBUILDING CHAMPIONSHIPS, 'THE BLADE' EARNS (UNOFFICIAL) TITLE OF MOST DOMINANT IFBB PRO LEAGUE BODYBUILDER OF 2015

ANDREW OYE'S IFBB PRO CONTEST REPORT: MR OLYMPIA AND 7-TIME ARNOLD SCHWARZENEGGER CLASSIC CHAMP IFBB PRO DEXTER JACKSON WINS PRAGUE PRO BODYBUILDING CHAMPIONSHIPS, 'THE BLADE' EARNS (UNOFFICIAL) TITLE OF MOST DOMINANT IFBB PRO LEAGUE BODYBUILDER OF 2015
The Headline: ANDREW OYE'S IFBB PRO CONTEST REPORT: MR OLYMPIA AND 7-TIME ARNOLD SCHWARZENEGGER CLASSIC CHAMPION IFBB PRO DEXTER JACKSON WINS PRAGUE PRO BODYBUILDING CHAMPIONSHIPS IN CZECH REPUBLIC, 'THE BLADE' EARNS (UNOFFICIAL) TITLE OF MOST DOMINANT IFBB PRO LEAGUE BODYBUILDER OF 2015 WITH FOURTH CONTEST VICTORY OF THE YEAR

The Item: IFBB Pro League Contest Results, Andrew Oye's IFBB Pro Athletes Roundup

The Scoop: Just Announced: Over the weekend, similar to last year, several competitors at the previous weekend's IFBB Pro Arnold Schwarzenegger Classic Bodybuilding Championships trekked straight from the Arnold Sports Festival in Madrid, Spain, to the Czech Republic for the IFBB Prague Pro Bodybuilding Championships. Like last year, the Arnold Classic Europe Champion also won 1st place in the O...

Top 5 Triceps Builders

Top 5 Triceps Builders
Tried And True Methods
For Building Massive Arms


Immense, robust triceps rule. Whether you’re a powerlifter questing after a 400-pound bench press or an every day Joe that wants his shirt sleeves to pop, building respectable triceps is a must.

Problem is there are a lot of triceps training time-wasters that obstruct lifters on the way to their large-armed goals. Let’s cut the malarkey. Here are the five most potent triceps builders.

1. Triceps Death

Look beyond the insidious name. This barbell triceps builder is as impactful as it is challenging. You will, however, need bench press boards—a one-board, a two-board, a three-board and a four-board—and a trustworthy traini...

ANDREW OYE'S PRO ATHLETES ROUNDUP: IFBB PRO BEN PAKULSKI, ARNOLD CLASSIC BODYBUILDING CHAMP FLEX WHEELER, MR. OLYMPIA RONNIE COLEMAN, JAY CUTLER, JUSTIN COMPTON, JASON HUH, FRANK MCGRATH, ROBERT BURNEIKA, JESSIE GODDERZ, FLOYD MAYWEATHER, MIKE O'HEARN

ANDREW OYE'S PRO ATHLETES ROUNDUP: IFBB PRO BEN PAKULSKI, ARNOLD CLASSIC BODYBUILDING CHAMP FLEX WHEELER, MR. OLYMPIA RONNIE COLEMAN, JAY CUTLER, JUSTIN COMPTON, JASON HUH, FRANK MCGRATH, ROBERT BURNEIKA, JESSIE GODDERZ, FLOYD MAYWEATHER, MIKE O'HEARN
The Headline: ANDREW OYE'S PRO ATHLETES ROUNDUP: IFBB PRO BEN PAKULSKI, ARNOLD CLASSIC BODYBUILDING CHAMPION FLEX WHEELER, MR. OLYMPIA RONNIE COLEMAN, MR. OLYMPIA JAY CUTLER, IFBB PRO BRANCH WARREN, IFBB PRO JUSTIN COMPTON, IFBB PRO JASON HUH, IFBB PRO FRANK MCGRATH, IFBB PRO ROBERT BURNEIKA, WRESTLER/WNBF PRO JESSIE GODDERZ, BOXING CHAMP FLOYD MAYWEATHER, 'AMERICAN GLADIATOR' MIKE O'HEARN

The Item: Legends Update, Career Updates, Special Appearances, Andrew Oye's IFBB Pro Athletes Roundup, WNBF Pro Athletes Roundup, Combat Sports, Contest Preparation

The Scoop: Recently Reported: IFBB Pro League athletes and pros from other sports leagues had career updates or made recent guest appearances at various sports, bodybuilding, physique and fitness events. The latest "Andrew Oye's Pro-Muscle Report" Pro...

ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO FLEX LEWIS REPEATS AS WINNER OF KOREA GRAND PRIX PRO BODYBUILDING CHAMPIONSHIPS, FRESH OFF RECORD-BREAKING IFBB PRO LEAGUE OLYMPIA 212 SHOWDOWN VICTORY

ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO FLEX LEWIS REPEATS AS WINNER OF KOREA GRAND PRIX PRO BODYBUILDING CHAMPIONSHIPS, FRESH OFF RECORD-BREAKING IFBB PRO LEAGUE OLYMPIA 212 SHOWDOWN VICTORY
The Headline: ANDREW OYE'S IFBB PRO CONTEST REPORT: IFBB PRO FLEX LEWIS REPEATS AS WINNER OF KOREA GRAND PRIX PRO BODYBUILDING CHAMPIONSHIPS, FRESH OFF RECORD-BREAKING IFBB PRO LEAGUE OLYMPIA 212 SHOWDOWN VICTORY

The Item: IFBB Pro League Contest Results, Andrew Oye's IFBB Pro Athletes Roundup

The Scoop: Just Announced: Over the weekend, IFBB Pro James "Flex" Lewis won 1st place in the 212 Division at the 2nd Annual IFBB Korea Grand Prix Pro Bodybuilding Championships in Seoul, Korea, taking his second consecutive victory at this event. Same as last year, IFBB Pro Jose Raymond was again declared the 2nd place runner-up. Up two spots from 2014, IFBB Pro David Henry took 3rd place. Korean bodybuilding star IFBB Pro Kim Jun Ho was the 4th place finisher.

Read full article
477 Results - view all