There's more to chest day than blindly pushing barbells. Here's what you need to know about an exercise staple.

Step up to a loaded barbell, keeping the barbell close to your shins, standing with feet shoulder-width apart. Tighten your abs, push your butt back, and bend at the waist, lowering until your arms ...

If muscle size is your goal, three sets of eight to 12 reps with 90 seconds of rest will do just fine. RELATED: 11 Quick Muscle-Building Tips for Guys Close-grip Barbell Bench Press The close-grip ...

They take pressure off the lower back for those who experience back pain or an achey lumbar region towards the end of sets. Place one end of your bench on a box or racked barbell, with a loaded ...

During barbell bench press ... Bomb the upper chest more effectively by pressing the weights up on a weight bench set in an incline position. This bench press variation puts more pressure on ...