Search Movements
EFS Pro Bands
EFS Products
Key Words
abdominals abs arms back bands bench bench press biceps chains chest core curls Dave tate deadlift delts fat bar Fingers floor press Forearms glutes Grip Exercises hamstrings Hands hips kettlebells lats legs lockout lowerback lower back pecs press quads row rows shoulders Squat strongman swiss bar torso traps tricep triceps upper back WristEFS Products
Recent Comments
- Truschka on Box Squat With Bands
- John P. on Short Bands
- Joe Kenn on Power B – Tricep Hell
- John on Box Squat With Bands
- Drew on Another Day In The Gym May 2008
- Bill on Bench Press (1..2..3..4…..10)
- Charles Miske on Good Mornings with Bands
- Dr. Joseph T. Lane on Good Mornings with Bands
Elitefts Info Pages
-
pecs Archive
-
Econo Core Blaster Leverage Press
Double set using two different grips. -
Swiss Bar Floor Press with Chains
The Swiss Bar is good friends with the chains. -
Bench Press
Almost everything you need to know about the Bench Press. -
Floor Press With Chains And Foam
Video demonstration of Floor Press With Chains And Foam. -
Swiss Bar Chain Press
Video demonstration of the swiss bar chain press. -
Alternate DB Incline Press
Alternate DB Incline Press -
Fat Bar Stand Press with Chains and Bands
-
Barbell Push Ups
Barbell Push ups using chain -
Incline Dumbbell Press
Incline Dumbbell Press using strip sets -
Chain Fly
Flat flys using chains -
Fat Bar Floor Press
Floor Pressing using Fat Bar and rest pause method. -
Bench Press (1..2..3..4…..10)
Bench Press using 1..........10 rep method -
Power B’s “Jack Me Ups”
Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff. -
Plyometric Push-ups
Explosive Horizontal Push Supplemental Means -
Feet Elevated Stability Ball Push Ups
This is a great movement to be performed after a heavy upper body movement. -
Chain Press
This movement is outstanding for tricep and top end bench strength. -
Weighted Dips
As with everything, moderation is the key. -
Floor Press – Dumbbells
It is a great lockout builder for the bench press. -
DB Bench Press, Palms Facing
This variation of the dumbbell bench press is probably the easiest on your shoulders. -
Side to Side Push up
The lifter will perform a typical push-up and while in the bottom position will push to the left and to the right and then back to center and finish at lockout, repeat. -
Bridging One Arm DB Bench Press
Setup on edge of bench, with DB’s on quads. -
Bridging DB Bench Press
Setup on edge of bench, with DB’s on quads. -
Pec Deck
Use a slow and controlled making sure to get a full stretch throughout the pec region. -
Parallel Grip Biangular Chest Press with Band
This is one way to take a great machine and make it better. -
Magnum Biangular Chest Press
This one is not that complicated to explain. -
Kettlebell Flys with Bands
This exercise is pretty simple, despite the name. -
Med Ball Pushup – 1 Arm
Start in a pushup position with one hand on a med ball and one hand on the ground -
Prowler Press
These are a great way to pump up your chest and shoulders and aid in recovery. -
Standing Cable Chest Fly
Here is another great pec movement for those trying to avoid or come back from pec tears. -
Pure Cable Flyes on Incline
Since I've torn or injured my pecs more times than I've seen Paris Hilton on TV -
Low Cable Cross Overs
Let's get this straight right away. This is a movement that you are only allowed to do when no one is around. -
Incline Cable Press
This is a different movement that many have not used before. It does require a little set up but is a welcome variation. -
Incline Cable Flies
This is a great movement for avoiding pec tears if you are training for maximum bench press strength. -
Cable Cuff Chest Press
Let's forget about the "functional aspects" of this lift as we have all heard too much on this already. -
Suspended Push-Ups with Blast Straps
Grab the handles and set your body up in a standard push-up position. -
Strip the Rack Inclines
This is a great way to pump up your upper body and not think too much. -
Incline Barbell Press
The incline press is a fairly standard lift, so I don't think that there is too much that needs to be said about this lift. -
Foam Pressing
I always remember the famous quote from Dave Tate, "I'll press off of anything. Give me a hoagie and I'll press off that thing!" I swear I'm not making that up. -
Floor Press w/ Chains
I am huge fan of the floor press and think this variation is about as good as the original. -
Fat Bar Chain Press
The chain press is a max effort movement to help develop the lockout power of the bench press. -
Close Grip Chain Lockouts
This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout. -
Cambered Bar Bench Press
The cambered bar bench press is one of the best ways to increase the strength off of your chest. -
Board Presses Without Partner
Many times it is hard to find someone to train with and this can be especially difficult when you need a spot or someone to hold the boards when performing a board press. -
Bands and Chains with bands and chains and lockouts….
Your guess is as good as mine. -
5 Board Press
The 5 Board Press, along with the 4 Board Press, is one of of the best ways to increase lockout strength for your bench press. -
5 Board Floor Press
The 5 Board Floor Press is performed just like a regular 5 Board Press except that you are lying on the floor. -
4 Board Floor Press
The 4 Board Floor Press is performed just like a regular 4 Board Press except that you are lying on the floor. -
3 Board Press
The 3 Board Press is also a great way to control the range of motion if you are dealing with shoulder and pec injuries. -
2 Board Press
The 2 Board Press is one of the top 5 all-time max effort exercises. -
1 Board Press
The 1 Board Press has become a favorite of lifters, from raw to equipped lifters. To perform this exercise, all you need is a one board (a 2x6 works perfectly) and a regular bench.