Triceps Rollbacks are a tried and true accessory movement... For Bench Press strength Ive been working these back into the mix pretty heavy over the past year or so and have led to some great bench press results. ✔️Rollbacks hit all 3 heads of the triceps, developing KEY elbow extension strength for the bench press. Typically the stronger I get on these, the stronger and more explosive my bench feels as im able to load my triceps better. It’s important to remember when you perform these, that they arent a “skull crusher” - youre literally letting the weight roll back at the bottom and extending up. Try to touch the head of the DB to your delt. Bookmark this for your next bench session!show more

Some of today’s tricep work👇 JM Presses🚂 These are... phenomenal for hitting long and medial head of triceps, leading to a more powerful mid range+ lockout in the bench press. I was a little rusty on these, but will progress them over the coming months as I prepare for my next meet! Great as a main mover or main accessory movement!show more

Lol imagine you run into me at the gym... and i make you get on all 4s to be a flat bench for my bench press reps. Use you like an object for my own benefit because thats all you are😂🫵🏼show more

Weighted dips were the move today - BW+ 115lb... added for some sets of 6-8 reps 🚂 ☑️Phenomenal chest and triceps builder, but also underrated in terms of SERRATUS development. The serratus muscle plays a big role for shoulder stability in the bench press and it gets developed well on these when performed with a slight lean forward at the bottom.show more

Back to lifting heavy and loving every second of... it! 💯♥️ Thrilled to hit new PRs: Bench Press at 40kg and Deadlift at 75kg, all at 54kg body weight. The strength gains are real, and I’m just getting started! 💪🏋️‍♀️😇show more

You should be forced to wear a clown nose... for the rest of your workout if you go in the gym and do this before you Bench Press One of the goofiest stunts you can pull at the gym Might even be THE goofiestshow more

First time doing the Swiss bar bench press in... many years. Starting on the lighter side and will be gradually adding more weight over the coming weeks and months. Rebuilding my shoulder and getting it as functional as possible has been one of the greatest challenges I’ve ever faced, but I’ve never stopped. It’s been 10 years, and I continue to get better, stronger, and more capable. I have no regrets. I’ve avoided a shoulder replacement, I’ve avoided surgeries, and most importantly, I’ve refused to give up on myself. To anyone out there who has given up on themselves, I genuinely hope you find the strength to pick yourself back up and keep going. Progress doesn’t always happen quickly, but it does happen for those who refuse to quit. And that’s the last bite. Feed Me More!show more

Bit of end of cycle / start of year... testing AKA gym yap Front Squat 140kg: Very happy with this given I've only been back squatting for 9 weeks, and that's the longest cycle I've been able to string together in like 5+ years. I can technically call this a PB since it was beltless, sleeveless and less fat bodyweight so over the moon here. Backsquats of any nature keep tweaking my lower back so gonna stick with fronts for the rest of the year. Bench 140kg: Ive done this a lot in the last 10 years, but I was always 105kg bodyweight or more. So to do it at 97kg is a big win. Pressing power has been feeling horrible for the last year or so and I couldn't figure out a good programme, so happy that it's finally clicked again. Deadlift 200kg: Tweaked my lower back 3 times last year and put a lot of effort into fixing it up and strengthening it. 200 was easy so I did attempt 220kg but as soon as it left the ground either I would have failed or had a 10 second grind on my hands so decided to just not risk it. Goal for last year was to get healthy enough to be able to train the deadlift again and I achieved that so despite being far from my best of 262.5kg I've very pleased Ive been able to get to a position where I can train it again without headaches or lower back tweaks. OHP 80kg: Haven't trained OHP in a year or more, and stopped doing behind the neck press 3 months ago when I started benching more, so just wanted to do this for fun. Bit off my best of 95kg but its funny how much strength you retain without even doing a vertical press. Cutting down to 90kg again over the next 2-3 months then will see where I can take these over the rest of the year. No real numbers in mind, just happy to be able to train hard.show more

My new pet hate in football may be when... a team is getting battered the keeper going down, and the rest of the team going over the bench to get a new set of tactics. This collision stopped the game for 4 or 5 minutes. It’s so frustrating.show more

Introduced the boys to some good ole reverse band... bench today. This set up takes off ~45 lbs at the bottom and ~5 at the top. Westside methods are great for working through a sticking point in prep for a heavy wave! 2026 corner benching 103% of his max for 4x3. #Westside #EATshow more

OWLMAXXING for the Neck One of the most Underrated... muscle groups to train: the neck supports the brain, and being strong in it means less neck pain, better athletic movement, and a thicker neck enhancing aesthetics. I like to OWLMAXX with this simple dumbbell rotation exercise done on both sides of the head, the front of the head, and the back of the head as well. The aim of the game is to take the neck through extended ranges of motion in a controlled manner with added weight. You can also use a small weight plate if you're just starting with this exercise, or just the weight of the head itself hanging off the bench is a great place to start.show more

Hundreds of people in my mentions have tried this... exercise over the past few weeks All of them give it GLOWING REMARKS “Best Triceps exercise ever” “Feels amazing” “Never going back to standing” What are you waiting for to add this to your routine? Don’t you want GAINS???show more

Thank you for all the amazing feedback. I have... not been at my best these past months and it feels so good to be back. Love you allshow more

Flashback to when Bill Haney told us at the... press conference: “Message to the fans. Stop letting TANK piss on your head and tell you it’s rain, With these insignificant fights, saying it’s for the culture. Devin represents what Boxing should be.” #Boxing #BOXINGnBBQshow more

just wanted to take a moment from tormenting y'all... to thank u from the bottom of my heart for making this year wonderful. i look back at the goals ive accomplished, and i couldn't have done it w out y'all. it's because of my tinies that i was able to put all these gifts under the tree for my loved ones. truly, from the bottom of my heart, im grateful for every single one of u. merry christmas! 🎄✨️show more

The smith machine upgrades virtually every barbell hypertrophy exercise.⠀... ⠀ - More stability (it's fixed)⠀ - Higher motor recruitment (due to reduced need to stabilise)⠀ - Targets the target muscle (which is often the reason you're doing the exercise)⠀ - Doesn't delete stabilisers (they are still being used, just less so)⠀ - Less time warming up (simplifies the movement)⠀ - Less risk of injury (less form breakdown when going to failure)⠀ ⠀ If you want a bigger bench...choose the bench. Strength is specific.⠀ ⠀ If you want a bigger chest...choose the smith. Hypertrophy loves simplicity and stability.show more

💪 Bench Press Check-In Video: 245 for 4 today.... Last time I hit 6. Been stuck on this weight for way too long. Took some time off the barbell, hit the Smith machine chasing heavier numbers thinking it would carry over. Epic fail, I came back weaker. I know someone’s been here. What finally broke you through a stubborn plateau? Drop your best advice below 👇 I’m ready to adjust and keep pushing. Live Savage — Bshow more

Single arm cable lat row has been a GREAT... addition to my back days Always good to hit them from a different angle than your regular pulldown Tips: - neutral grip - think about driving elbow into hips, but do NOT bring elbow past and behind your back - keep the shoulder of the arm you're working down, and as far from your ear as you can - good stretch at front - go LIGHT on these - really find the lats hereshow more

Life has come full circle for Sanju Samson! —... Sunil Gavaskar🚨🥺 He said🗣️To carry the scar of failure, sit on the bench, and then step up to play the best clutch knocks of your career in back-to-back high-pressure World Cup knockouts that is something special. We always knew the skill Sanju Samson possessed, but performing in a virtual quarter-final, a semi-final, and the big final takes a different level of mental strength. He didn't rely on wild slogs or unnecessary scoops he stuck to pure cricketing shots, anchored when needed, and finished the job himself. These are the pressure games that define a player's legacy and career forever. [After the World Cup Victory]show more

This is just one of the attractive six-storey apartment... buildings going up on side streets next to Nanaimo near Broadway. This is what I’d love to see more of in the city snd they are a big part of my OneCity program. Love the little library and bench the builder includedshow more

Power Rows 🚂 Underrated exercise to help blow up... your deadlift and make your back jacked AF. Here’s me hitting 315×8- focusing on being as explosive as possible. I’ll typically do these as a secondary exercise on deadlift days, after my main deadlift and hip hinge work. These are featured in a lot of my Powertrain programs, and they’re a huge part of how I build strength AND size in the posterior chain. ☑️Pro tip: Cue “chest down” when you drive your elbows back to initiate the row- this keeps your torso in a good position and takes your legs mostly out of the liftshow more