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As a weightlifter, Loredana Elena Toma isn’t known to mess around. In 2017, the Romanian competitor officially burst on the international scene when she captured the Senior 63-kilogram World title at the 2017 International Weightlifting Federation (IWF) World Weightlifting Championships. Years later, with more training, seasoning, and strength under her belt, Toma is still chugging along as a powerhouse.
On Dec. 12, 2022, Toma successfully notched a 119-kilogram (262.3-pound) snatch. The feat in Bogotá, Colombia, set a Senior World Record for the 71-kilogram division, helped Toma win the 71-kilogram World championship, and is five kilograms more than Toma’s previous all-time personal record of 114 kilograms (251.3 pounds). She captured that mark at the 2021 European Weightlifting Championships (EWC).
With the 71-kilogram weight class relatively new to the international stage, Toma’s World Record snatch also set a precedent for the previously untouched World Standard. The said snatch World Standard mark of 117 kilograms (257.9 pounds) stood for four years without being claimed before Toma eclipsed it at the 2022 IWF Worlds. The IWF established the World Standard on lifts for competitive weight classes when the organizing body reorganized its divisions in 2018.
On her clean & jerk, Toma was able to lock out 137 kilograms (302 pounds) to give herself her 256-kilogram (564.4-pound) World title-winning total. Here’s a quick rundown of Toma’s individual performance at the 2022 IWF World Weightlifting Championships:
Loredana Elena Toma | 2022 IWF World Weightlifting Championships Top Stats
Clean & Jerk — 137 kilograms (302 pounds)
Snatch — 119 kilograms (262.3 pounds)
Total — 256 kilograms (564.4 pounds)
While Toma’s World Record snatch mark and World title are undoubtedly the primary highlights of the 71-kilogram weight class’ output at the 2022 IWF Worlds, it wasn’t the only notable figure or performance. For example, fifth-place finisher/American weightlifter Olivia Reeves took home a clean & jerk bronze medal of 139 kilograms (306.4 pounds).
For further context on a macro scale, 104 kilograms (229.3 pounds) was enough for a gold medal on the snatch at the 2021 WWC. At the 2022 edition of the WWC, nine of the participating 71-kilogram Women’s athletes snatched more than 104 kilograms. Meanwhile, 135 kilograms was enough for the clean & jerk gold meal at the 2021 WWC. In 2022, six of the featured competitors clean & jerked more than 135 kilograms.
Here’s an overview of the Women’s 71-kilogram podium at the 2022 IWF World Weightlifting Championships:
IWF World Weightlifting Championships | Women’s 71-Kilogram Podium
First place — Loredana Elena Toma (Romania): 256-kilogram total | 119-kilogram (262.3-pound) Senior World Record snatch | 137-kilogram (302-pound) clean & jerk
Second place — Zeng Tiantian (China): 253-kilogram total | 113-kilogram (241.1-pound) snatch | 140-kilogram (308.6-pound) clean & jerk
Third place — Angie Palacios Dajomes (Ecuador): 252-kilogram total | 116-kilogram (255.7-pound) snatch | 136-kilogram (299.8-pound) clean & jerk
With a new World Record and another World title to her name in a different division, Toma could theoretically stop lifting heavy barbells overhead immediately and still be remembered as a great. Instead, something says that the superstar may write another illustrious chapter of her career in 2023.
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In what would be a productive year for any weightlifter, American competitor Olivia Reeves has certainly started to resemble a potential weightlifting superstar. After already setting a clean & jerk record (138 kilograms/304.2 pounds) at the 2022 USA Weightlifting (USAW) National Championships — a Senior American Record in the 71-kilogram division — Reeves wasn’t done. The 19-year-old athlete wanted another resounding result at the 2022 International Weightlifting Federation (IWF) World Weightlifting Championships (WWC). On the Bogotá, Colombia, lifting platform, she didn’t disappoint in her Senior Worlds debut.
On Dec. 12, 2022, Reeves captured a clean & jerk bronze medal during the 2022 edition of the WWC. She earned the result thanks to a successful clean & jerk of 139 kilograms (306.4 pounds). The strength feat officially surpasses Reeves’ all-time competition best — that 71-kilogram Senior American Record of 138 kilograms (304.2 pounds) from the 2022 USAW Championships. It is the first Senior Worlds medal of any color in Reeves’ young career and the first medal for Team USA at the 2022 IWF Worlds at the time of this writing.
In addition to her bronze medal, Reeves’ mark is also only two kilograms short of the Junior World Record, held by Egypt’s Sara Ahmed (141 kilograms/310.8 pounds) in 2018. With an eventual top snatch of 106 kilograms, Reeves pieced together a 245-kilogram (540.1-pound) total to cap a solid fifth-place performance at her Worlds debut.
Here’s an overview of Reeves’ performance at the 2022 IWF World Weightlifting Championships:
Olivia Reeves (71KG) | 2022 IWF World Weightlifting Championships Top Stats
Clean & Jerk — 139 kilograms (306.4 pounds) | IWF Worlds 71KG Bronze Medal | All-Time Competition Best | Matches Senior American Record
Snatch — 106 kilograms (233.7 pounds)
Total — 245 kilograms (540.1 pounds) | All-Time Competition Best
As for the overall Women’s 71-kilogram podium — a relatively new international category that will be part of the 2024 Paris Olympic Games — now two-time World Champion Loredana Elena Toma (2017, 2022) set the bar for her peers. Here’s a rundown of the Women’s 71-kilogram podium at the 2022 2022 IWF World Weightlifting Championships:
IWF World Weightlifting Championships | Women’s 71-Kilogram Podium
First place — Loredana Elena Toma (Romania): 256-kilogram total | 119-kilogram (262.3-pound) snatch | 137-kilogram (302-pound) clean & jerk
Second place — Zeng Tiantian (China): 253-kilogram total | 113-kilogram (241.1-pound) snatch | 140-kilogram (308.6-pound) clean & jerk
Third place — Angie Palacios Dajomes (Ecuador): 252-kilogram total | 116-kilogram (255.7-pound) snatch | 136-kilogram (299.8-pound) clean & jerk
While her next competition is unclear, Reeves will undoubtedly try to parlay her first Senior Worlds medal and overall stellar 2022 into qualification for the 2024 Paris Olympic Games. Such a class for Team USA could feature Reeves and 2020 Tokyo Olympic Games silver medalist (76KG) Kate Vibert. Whoever comes out, the American team may have a dynamo under sports’ biggest international spotlight.
Featured image: William Johnson/@barbellstories on Instagram
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After Evan “T-Rex” Singleton ran through a string of strongmen contests in 2022 — including a podium result at the 2022 Giants Live Strongman Classic — he ran into a rather unfortunate roadblock. In late September 2022, the athlete tore his right distal biceps tendon while training. The injury not only led him to withdraw from the 2022 Giants Live World Tour Finals, it also saw him end his 2022 competitive season after undergoing surgery. A little more than two months later, it’s almost as if he never missed a beat.
On Dec. 8, 2022, Singleton posted a clip of himself completing a 185-kilogram (407.8-pound) log lift during a recent workout. According to Strongman Archives, the log lift is more than Singleton’s all-time competition best of 181 kilograms (399 pounds) from the 2021 Shaw Classic. Given the required overhead strength needed to finish off the feat — it might be one the biggest indicators that the athlete’s health and fitness are rounding back into form post-injury. Note: The athlete denotes that his log lift amounts to 410 pounds in his post, but that may have likely been a typo.
Upon successfully locking out his lift, the emotion on Singleton’s face and in his body language was palpable. He exclaims in joy the moment he holds the heavy log above his head and explodes with enthusiasm as soon as he drops it to rest on two tires on the floor. A powerful reflection in his post tells the story of a frustrated athlete pushing hard to return to an elite level of competition as soon as possible.
“I hope all you guys lived it up in 2022 because the easy ride is [expletive] over,” Singleton wrote. “2023, I’m back, I’m stronger, I’m faster, my head is right, and I’m hungry. Everything I missed out on this year, I’m making up for tenfold in 2023. It’s going to be the scariest version of the T-Rex yet, and not a single one of you is ready for it. I’m back, and I’m hungry and really pissed off.”
This log lift isn’t the first time Singleton has stepped into the gym since tearing his biceps tendon. The athlete has been sharing clips of his general training progress post-surgery since a 317-kilogram (699-pound) safety bar box squat for five reps in mid-October 2022. That specific leg movement, however, didn’t need Singleton to significantly involve his upper body and, in turn, biceps.
Judging by his social media, the first instance of Singleton more directly training his arms again came with a 100-pound seated dumbbell press for 25 reps on Halloween Weekend 2022. Though, he only worked his uninjured left arm. In early November 2022, Singleton would perform his first post-surgery yoke carry of 390 kilograms (859.8 pounds) for 50 feet in 6.8 seconds. Finally, just over a week later, Singleton “tested the waters” with his right arm and performed a successful strict press of 102 kilograms (225 pounds) for 12 reps.
When Singleton does return to formal strongman competition in 2023, it appears he’ll be more than ready to shine. The athlete has previously disclosed that the 2023 World’s Strongest Man contest in late May will be his “first stop” before he jumps back into the Giants Live circuit over the ensuing summer. From there, all bets might be off for an athlete evidently undeterred by what now seems like only a minor setback.
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Entering the 2022 International Weightlifting Federation (IWF) World Weightlifting Championships (WWC), Karlos Nasar was one of the presumed top athletes to watch. After he captured three separate Junior World Records at the 2022 European Weightlifting Championships (EWC), some expected a measure of fireworks from the 18-year-old Bulgarian dynamo. He did not disappoint.
On Dec. 11, 2022, Nasar successfully locked out a 220-kilogram (485-pound) clean & jerkfor a Junior and Senior World Record in the 89-kilogram weight class during the 2022 IWF WWC. The feat of strength saw Nasar eclipse Antonino Pizzolato’s previous Senior World Record of 217 kilograms (478.4 pounds) from the 2022 EWC by three kilograms (6.6 pounds). Nasar also surpassed his own Junior record by 11 kilograms (24.2 pounds). Notably, Nasar had attempted to beat Pizzolato’s clean & jerk mark at the late-spring 2022 contest but couldn’t finish his 220-kilogram attempt at that time.
The impressive milestones aside, Nasar was unable to officially place because he didn’t record a final total.
Nasar didn’t log a total because he couldn’t finish a successful snatch attempt. The athlete tried to snatch 173 kilograms (381.4 pounds) twice and 174 kilograms on his last try but couldn’t follow through. Ultimately, this may have been a result of the athlete putting much of his energy into his World Record clean & jerk. Nasar might still appreciate that kind of record output even if he couldn’t place overall at the 2022 IWF Worlds.
The athlete who took advantage of Nasar leaving the door open in his weight class was 2020 Tokyo Olympics silver medalist Keydomar Giovanni Vallenilla Sanchez. The Venezuelan athlete eventually took home the 89-kilogram gold medal with a 385-kilogram (848.8-pound) total.
Here’s an overview of the 89-kilogram podium at the 2022 IWF World Weightlifting Championships:
2022 IWF World Weightlifting Championships | Men’s 89-Kilogram Podium
First place — Keydomar Vallenilla Sanchez (Venezuela): 385-kilogram total | 175-kilogram (385.8-pound) snatch | 210-kilogram (463-pound) clean & jerk
Second place — Brayan Santiago Rodallegas Carvajal (Columbia): 381-kilogram total | 170-kilogram (370.8-pound) snatch | 211-kilogram clean & jerk
Third place — Liu Huanhua (China): 381-kilogram total | 166-kilogram (365.9-pound) snatch | 215-kilogram (474-pound) clean & jerk
It’s unclear what Nasar’s plans are for the immediate competitive future. Despite his miss at a total and official placing at the 2022 IWF Worlds, it seems clear the 18-year-old is ready to shine in the sport of weightlifting for years to come. The world might be this Bulgarian prodigy’s oyster, and he seems prepared to lift it over his head.
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Before 2022, Bobb Matthews might have been an ascending star, but he could never quite break through on a sanctioned lifting platform. Aside from some solid podium finishes, he was awaiting his turn to shine in the spotlight. In what was likely his last competitive appearance of the 2022 calendar year, Matthews came, saw, and conquered.
On Dec. 10, 2022, Matthews (105KG) won the 2022 USA Powerlifting (USAPL) Virginia Pro when he captured a 952.5-kilogram (2,099.3-pound) raw total. Per Open Powerlifting, Matthews’ total is an all-time competition personal record (PR) of 22.2 kilograms (49 pounds). Perhaps not by coincidence, Matthews’ past PR total of 930 kilograms (2,050.3 pounds) occurred at the 2022 USAPL Mega Nationals — the only other win of the athlete’s career.
En route to his best-ever competition total, Matthews notched all-time competition PRs on his bench press by 17.5 kilograms (38.6 pounds) and deadlift by five kilograms (11 pounds). He also matched his all-time best on the back squat. To put a cherry on top, Matthews’ DOTS score of 582.79 — the ratio of an athlete’s body weight to the weight they’re lifting — was the highest recorded in the USAPL this year. The athlete had a body weight of 101.4 kilograms (223.5 pounds) at the contest.
Here’s an overview of Matthews’ top stats from the 2022 USAPL Virginia Pro:
Bobb Matthews (105KG) | 2022 USAPL Virginia Pro Top Stats
Squat — 340 kilograms (749.6 pounds) | Equals All-Time Raw Competition Best
Bench Press — 232.5 kilograms (512.6 pounds) | All-Time Raw Competition Best
Deadlift — 380 kilograms (837.8 pounds) | All-Time Raw Competition Best
Total — 952.5 kilograms (2,099.3 pounds) | All-Time Raw Competition Best
Matthews usually competes in the 100-kilogram weight class, but moved up in weight for the 2022 USAPL Virginia Pro. Such a competitive decision had him cross paths with peer Ashton Rouska — one of the more prolific competitors in that division, and who has won noteworthy titles like the 2021 USAPL Raw Nationals. Rouska was the defending Virginia Pro champion in the 105-kilogram category, and Matthews’ recent performance ultimately dethroned him.
That said, Matthews’ PR/winning total at the 2022 edition of the Virginia Pro was actually 2.7 kilograms (6.1 pounds) less than Rouska’s winning total at the 2021 iteration of the Virginia Pro. That suggests this pair of powerlifters could have some neck-and-neck battles in the future.
In the comments of Matthews’ Instagram post detailing his results, Rouska deferred to the athlete, offering hearty, congratulatory words of praise. At the same time, he looked ahead to when the two might next square off.
“You did well, Bobb, I am so proud of how far you’ve come,” Rouska wrote. “You have a heart of gold and deserve every ounce of success that is coming your way. This 10-year powerlifter won’t just kneel over and let you win the Arnold [2023 Arnold Sports Festival], though. Time to get to work!”
“My self improvement journey started around 2009. I was 29 years old and discovered @Mark_Sissonand @TheMinimalistsand started to change my life. When/where did your self improvement journey begin?“
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There are some strongperson contests that might have more gravitas to them. Competitions that become forks in the road in stellar careers. One of them is the annual Arnold Strongman Classic (ASC). With the 2023 edition mere months away in Columbus, OH, some of its puzzle pieces are starting to fall into place.
On Dec. 7-8, 2022, the Arnold Sports Festival Instagram page revealed the respective Men’s and Women’s rosters for the 2023 ASC, scheduled to take place on March 2-5, 2023.
For the Men, the reigning champion Martins Licis will not appear to defend his title. Nor will the 2022 runner-up Oleksii Novikov. Overall, the Men’s field has four challengers taking vacated roster spots from the 2022 edition — Hooper, Mateusz Kieliszkowski, Pavlo Nakonechnyy, and Tom Evans.
Notably, Kieliszkowski returns to the ASC after notching two consecutive podium finishes in 2019-2020. Luke Stoltman and Bobby Thompson also return after tying for third place in 2022. Someone like Hooper — who won two of his last three strongman appearances to close out 2022 — may make noise, too. That respective group could make for a fascinating battle, should any of them improve upon their past results.
Meanwhile, top contenders for the Women’s title might include 2022 WSW champion Olga Liashchuk, three-time WSW winner Donna Moore (2016-2017, 2019), and Thompson. With no established precedent at a strongwoman contest, it’s difficult to ascertain how an athlete like Walcott might fare. However, her unique strength could make her a potential dark horse, too.
2022 ASC Events
Shortly after the official rosters were announced, the Arnold Sports Festival revealed the event lineup — which is notably the same for both the men’s and women’s fields. The events are as follows:
There’s still plenty of time before the 2023 ASC officially launches. That means all bets could be off as these star-studded rosters of elite strongpeople try to shine in Columbus in March.
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With two straight World’s Strongest Man (WSM) titles to his name, Tom Stoltman might be the biggest name in strongman. After winning his second consecutive championship in Sacramento, CA, the Scottish athlete didn’t appear in a strongman contest in the final quarter of 2022.
A June 2022 soccer charity appearance where Stoltman helped raise $18.8 million was one of his final major public appearances. While he didn’t compete, Stoltman still trained hard to build his strength. On Dec. 4, 2022, in a video on his YouTube channel, Stoltman revealed he intends to break the all-time deadlift World Record.
The current heaviest-ever deadlift of 501 kilograms (1,104.5 pounds) belongs to 2018 WSM winner Hafthor Björnsson. Stoltman calls his deadlift preparation the “Road to 505” series in reference to his eventual 505-kilogram (1,113.3-pound) World Record attempt in 2024. Check out the video below:
This first “Road to 505” video featured Stoltman working toward an eventual beltless 300-kilogram (661.4-pound) deadlift for four reps. After warming up, Stoltman began with five sets of 250-kilogram (551.2-pound) deadlift triples with lifting straps and no belt. Stoltman’s older brother Luke — the 2021 Europe’s Strongest Man (ESM) — and their novice strongman younger brother, Harry, got some sets of their own in while Tom rested.
The middle Stoltman brother was fighting through a cold during the session, and his fatigue was evident after his respective sets. Tom didn’t let his affliction slow him down, as he successfully completed all 15 beltless reps of the 250-kilogram (551.2-pound) deadlift over his five sets.
Tom Stoltmanwill make his World Record deadlift attempt sometime in 2024, though he did not provide specifics as to when or where that attempt will occur.
By the time Stoltman attempts 505 kilograms (1,113.3 pounds), that figure might not be the deadlift record anymore.
After deadlifting his all-time competition best of 483 kilograms (1,064.3 pounds) at the 2022 Eisenhart Black Competition (EBC), fellow strongman Ivan Makarov revealed he would attempt the World Record. Makarov’s personal timeline is for his own 505-kilogram record attempt at the 2023 World Deadlift Championships (WDC), currently scheduled for some time in early September 2023. That means Makarov — the 2021 WDC champion — could potentially set a new deadlift high mark roughly four months, at minimum, before Stoltman attempts it for himself.
Stoltman and Makarov might find themselves in a tense race to alter the record books.
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The Masters Olympia is coming back. Per a Dec. 1, 2022, announcement from the relatively newly-created Instagram account @mrolympiamasters, the 2023 edition of the contest will take place on Aug. 26-27, 2023, in Cluj-Napoca, Romania. The competition’s return marks 11 years since its last edition in 2012. It will be a showcase of 10 competitive divisions for participating athletes.
The 2023 Masters Olympia announcement detailed that a full list of invited athletes for the entire roster will be revealed on Apr. 24, 2023.
To garner a place in the 2023 Masters Olympia, potential athletes must submit a “letter of intent” to an official email address — mastersolympia@mrolympia.com — that denotes their age, nationality, competitive background, and any personal social media platforms. In any submissions, athletes also have the option to include a video application — no longer than one minute) — and any images of their physique.
All applications must be submitted by Apr. 10, 2023. At the time of this article’s publication, it is unclear how the items in every athlete’s application will be evaluated for potential invitations.
Here are the age requirements for each of the respective divisions at the 2023 Masters Olympia:
2023 Masters Olympia Required Ages By Division
Men’s Open — Age 45 and up
Women’s Open — Age 45 and up
Men’s Physique — Age 40 and up
Women’s Physique — Age 40 and up
Classic Physique — Age 40 and up
212 Bodybuilding — Age 45 and up
Wellness — Age 40 and up
Bikini — Age 40 and up
Fitness — Age 40 and up
Figure — Age 40 and up
In the last edition of the Masters Olympia in 2012 — which featured just the Men’s Open division — 2008 Mr. Olympia champion Dexter Jackson captured the crown. Jackson’s win came after the competition was absent for approximately nine years. Vince Taylor holds the most Masters Olympia titles, with five wins near the turn of the 20th century (1996-1997, 1999-2001).
There is no shortage of iconic competitors who could potentially pose on the stage in Romania in the Summer of 2023.
There’s Jackson, who technically remains the defending champion. There’s seven-time Mr. Olympia (2011-2017) Phil Heath, who stepped away from bodybuilding after a third-place result at the 2020 Mr. Olympia. He is evidently still keeping in shape, judging from his media presence.
There’s also Jay Cutler. The four-time Mr. Olympia (2006-2007, 2009-2010) did shoot down rumors of a Masters Olympia return in mid-October 2022, but those plans could potentially change in the coming months.
With a lot of time before the 2023 Masters Olympia kicks off, more concrete information — such as how fans can tune into the contest — will likely be revealed at a later time. Until then, some of bodybuilding’s elder statespeople can start earnestly training to show off their dynamite physiques in Romania next August.
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If you’re working to build a superhero physique, you might occasionally train in your “fortress of solitude” or “bat cave” — meaning at home. Some lifters utilize home workouts to maintain consistency and training frequency when they can’t make it to the gym. Others may opt for the convenience of an at-home workout over the variety of exercises a commercial gym offers. Whatever the reason for training at home, anyone can build a Herculean body in their living room or garage.
MDV Edwards / Shutterstock
And the centerpiece of an aesthetic physique is the chest. Those looking to build muscle — known as bodybuilders — can and should try this efficient workout that delivers a robust training stimulus to all significant parts of the chest. This workout requires only a few dumbbells, a bench, a resistance band, and your body weight. Gather your gear and get ready for a superhuman chest pump.
How to Train Your Chest Muscles
The visible slabs of chest muscle consist primarily of pectoralis major. This fan-shaped muscle covers several smaller muscles. Owing to its prominent location and size, the pectoralis major dominates the aesthetics of the upper torso. If you care to learn the functional anatomy underlying chest training, class is “in session” below.
Chest Anatomy
Bodybuilders commonly divide the pectoralis major into two major parts: The clavicular head and the sternocostal head.
The clavicular head is located just under the collar bones and comprises the “upper chest.” The sternocostal head originates from the breastbone and ribs, making up the midportion of pectoralis major.
Although the division between these two heads is not visibly identifiable, they are distinct from developmental, neuromuscular, and functional perspectives. (1)(2)(3)
The clavicular and sternocostal heads have different lines of action at the shoulder joint, contributing inequitably to various shoulder movements. (3) Therefore, various chest exercises train or bias different portions of the chest.
As a general rule…
Shoulder flexion (i.e. pushing or lifting in front of the body) is dominated by the clavicular head. (3)
Shoulder adduction (i.e. pulling the arms into the sides of the body, like with a lat pulldown) is accomplished primarily by the sternocostal head (3)(4)
Horizontal adduction (i.e. pulling the upper arms inward when the elbows are at shoulder height, as in a wide-grip press or wide push-up) is accomplished by both heads.
However, the upper chest is more engaged when force is directed inward and slightly upward (as in an incline barbell press, push-up, or low-to-high cable flye) (4)(5) The sternocostal head is biased when the force is directed inward and slightly downward (as in a decline press or high-to-low cable flye) or when the arm is externally rotated (as in the flat bench dumbbell flye exercise). (5)
The Workout
Altogether, a good chest workout, like the one below, hits both the clavicular and sternocostal heads of the pectoralis major. Other muscles trained during the chest workout are the triceps brachii, serratus anterior, and anterior deltoid. As a bonus, chest exercises can also hit various stabilizing muscles, such as the rotator cuff, latissimus dorsi, pectoralis minor, and trapezius.
Incline Dumbbell Flye Press
Incline presses primarily target the upper chest. (4)(5) So the incline dumbbell flye press is a smart variation on the traditional variation, as eccentric contractions (i.e. lengthening the muscle under load) are stronger than concentric, or “up phase,” contractions. (6) Training techniques that increase demand on the target musculature during the eccentric exploit this phenomenon.
The incline dumbbell flye press requires the lifter to perform the concentric as a “press” and the eccentric as a “flye” — This technique puts more demand on the chest when the muscle is stronger during lowering.
How to Do it: Set an adjustable bench to the incline position (i.e. 45 to 60 degrees). Perform your working sets with dumbbells lighter than you’d typically incline press, but slightly heavier than you’d normally use for a dumbbell flye. Keeping your forearms vertical, press the dumbbells toward the ceiling. At the top, ensure your palms face each other and unlock your elbows. Lower the weights by allowing your arms to drift apart. At the bottom of the movement, you should feel a stretch across your chest. Pull your elbows toward your ribcage to reset for the next repetition.
Sets and Reps: 3 x 8-12
Rest Time: Rest 90-120 seconds between sets
Benefits of the Incline Dumbbell Flye Press
It stretches your muscles under a heavier load than you could typically use for flyes, creating more eccentric tension, a huge driver in muscle growth. (6)
This movement targets the upper chest, and building this portion of your chest contributes to a more complete-looking torso.
Banded Dumbbell Bench Press with Bands
Adding a band to your dumbbell press adds more tension to the top of the lift, where lifters are typically stronger. Instead of getting to that phase of the press and “resting” the additional band resistance places your pecs under more stress, making each phase of the lift as difficult as possible.
So, if you’re looking for an easy variable resistance setup or training with a limited dumbbell selection, try the dumbbell bench press with a band. (7)
How to Do it: Wrap a moderate-thickness resistance band around your back, holding an end in each hand. Ensure the band is below your shoulder blades. Pick up a pair of dumbbells while holding the bands. Lie on a flat bench. Squeeze your shoulder blades together and create a slight arch in your spine. Press the dumbbells toward the ceiling until elbows are straight. Lower with control.
Sets and Reps: 3 x 6-10
Rest Time: Rest 90-120 seconds between sets
Benefits of the Dumbbell Bench Press with Band
Training with variable resistance may promote improved training effects, such as strength (8) and fatigue resistance (9) with lower perceptions of exertion. (10)
This is a simple and self-contained variable resistance setup. Unlike traditional bench press with bands, this dumbbell version does not require a power rack with band anchors.
Bench Dip
Dips train the chest and triceps brachii from a position of shoulder extension. Dips performed with hands set wider than shoulder width promote adduction and bias the mid and lower pecs. (3) The bottom position of the bench dip applies a profound loaded stretch to pectoralis major, increasing mechanical tension.
Since mechanical tension is thought to be a primary mechanism of muscle growth (11), the bench dip may prove to be among the most effective chest-building exercises. However, remember that this is a bodyweightexercise and may not be challenging for relatively strong lifters. To get the most out of the dip, perform enough repetitions to produce fatigue. (12)
How to Do it: Sit along the long edge of a flat bench with your legs extended. Place your hands wider than shoulder-width on the bench. Move your heels six to eight inches forward and support your body on your heels and hands. Lower your body toward the floor by allowing your elbows to bend and your upper arms to move backward and out. Return to the top position by straightening your elbows and drawing your arms toward your ribcage.
Sets and Reps:2 x 12-16
Rest Time:Rest 90-120 seconds between sets
Benefits of the Bench Dip
The chest experiences a “loaded stretch” at the bottom of the bench dip. This feature may promote accelerated muscle growth. (11)
During bodyweight dips, pectoralis major activity has been shown to increase as fatigue builds, illustrating why you want to take this particular movement to failure. (12)
The dip also trains pectoralis minor, a deep chest muscle, and the lower part of trapezius, a midback muscle.
Push-Up Drop Set
A dropsetis a resistance training technique consisting of a set taken to failure, followed by a “drop” or reduction in load, then immediately performing as many additional repetitions as possible. (13) To extend the technique, a lifter may perform multiple “drops,” but little to no rest should be taken between them.
The push-up is a staple bodyweight exercise for building the chest and arms; however, for strong lifters, it may not be challenging enough for efficient programming. It’s not uncommon for lifters to hit multiple sets of 30, 40, or even 50-plus repetitions of push-ups per straight set. Fortunately, drop sets make training more efficient without sacrificing strength or hypertrophy outcomes. (13) Finish your chest workout strong with this push-up drop set.
How to Do it: If you can perform 10 or more traditional push-ups consecutively, begin the push-up drop set with a resistance band wrapped around your back just below the shoulder blades. Otherwise, start with your body weight. Get into a push-up position. Lower to the floor, then push back to the top position. Perform the first banded set until failure, then immediately transition to a bodyweight push-up. Perform until failure, and then perform a push-up on your knees to failure.
Sets and Reps:1 set of three drop sets
Rest Time:None.
Benefits of the Push-Up Drop Set
Compared to straight sets, drop sets are expected to result in similar hypertrophy and strength adaptations while requiring less training time. (13)
This drop set promotes a chest and triceps “pump,” which, for many lifters, is an undeniable sign of a quality workout.
How to Warm-Up for Your Chest Workout
Although any warmup can set the stage for a better workout, the R.A.M.P. warmup protocol is among the most robust. Popularized by Coach Ian Jeffries, R.A.M.P. stands for “Raise, Activate, Mobilize, and Potentiate.” (14) A sample R.A.M.P. warmup for chest or upper body pushing workouts is provided.
R: Raise your body temperature, metabolic rate, and breathing rate by performing five to eight minutes of an aerobic exercise of your choice — jogging, jumping rope, or performing jumping jacks are accessible options for at-home workouts.
A: Activate the muscles you’re about to train. In addition to the chest muscles, the posterior rotator cuff is highly active during pressing. (15) Various chest exercises also engage the latissimus dorsi and midback muscles.
Band External Rotation: Hold a light band in front of your stomach with palms up. Stretch the band by rotating your upper arms and forearms out. Perform a single set of 10 to 15 repetitions.
Band Pull Apart: Hold a resistance band at shoulder height with your elbows straight and an overhand or neutral grip on the band. Stretch the band by pulling your arms apart. Perform a single set of 12 to 15 repetitions.
Overhead Band Pull Apart: to involve the chest and latissimus dorsi as shoulder adductors. Hold the band above your head and stretch it as you pull your arms toward your sides. Stop and return to the top position when the band touches your upper back. Perform a single set of 12 to 15 repetitions.
M: Mobilize the wrists, shoulders, and midback.
Plank to Pike: Begin in a high plank position supported by palms and toes. Using your arms, push your hips back as far as you can without rounding your back or bending your knees. Return to the start position with control. Perform a single set of 12 to 15 repetitions.
*Reverse Plank: Sit on the floor with your torso leaned slightly back, knees and hips bent, with heels on the floor. Place your hands on the floor beneath your shoulders. Bridge your hips toward the ceiling to mobilize your shoulders into extension. Lower to the floor. Perform a single set of 12 to 15 repetitions.
P: Fire up your neuromuscular system for peak performance.
Incline Plyo Push-Up: Assume the push up position with hands at shoulder width or slightly wider on the long edge of a flat bench. Lower your chest toward the bench then ballistically push up, launching your upper body away from the bench. Land on your palms, allowing your elbows to bend to absorb the impact. Perform two sets of three to five repetitions.
No Need to Leave the Fortress of Solitude
In your quest to achieve a superhero physique, missed workouts are kryptonite. This efficient chest workout can be performed at home with limited equipment and can help you to maintain consistency. Better yet, advanced training techniques and functional anatomy principles will help you to build a chest worthy of a capital “S.”
References
Al-Qattan, M. M., Yang, Y., & Kozin, S. H. (2009). Embryology of the upper limb. The Journal of Hand Surgery, 34(7), 1340-1350.
Haładaj, R., et al. (2019). Anatomical variations of the pectoralis major muscle: notes on their impact on pectoral nerve innervation patterns and discussion on their clinical relevance. BioMed Research International, doi.org/10.1155/2019/6212039.
Ackland, D. C., et al. (2008). Moment arms of the muscles crossing the anatomical shoulder. Journal of Anatomy, 213(4), 383-390.
dos Santos Albarello, et al. (2022). Non-uniform excitation of pectoralis major induced by changes in bench press inclination leads to uneven variations in the cross-sectional area measured by panoramic ultrasonography. Journal of Electromyography and Kinesiology, 67, 102722.
Lee, H. M. (2019). Force direction and arm position affect contribution of clavicular and sternal parts of pectoralis major muscle during muscle strength testing. Journal of Hand Therapy, 32(1), 71-79.
Walker, S., et al. (2016). Greater strength gains after training with accentuated eccentric than traditional isoinertial loads in already strength-trained men. Frontiers in Physiology, 7, 149.
McMaster, D. T., Cronin, J., & McGuigan, M. (2009). Forms of variable resistance training. Strength & Conditioning Journal, 31(1), 50-64.
Joy, J. M., et al. (2016). Elastic bands as a component of periodized resistance training. Journal of Strength and Conditioning Research, 30(8), 2100-2106.
Walker, S., et al. (2013). Variable resistance training promotes greater fatigue resistance but not hypertrophy versus constant resistance training. European Journal of Applied Physiology, 113(9), 2233-2244.
Baena-Morales, S., et al. (2022). Comparative analysis of a bench press using strength methods with and without intra-repetition variable resistance. Journal of Physical Education and Sport, 22(3), 820-828.
Wackerhage, H., et al. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology, 136, 30-43
McKenzie, A., et al. (2022). Fatigue increases muscle activations but does not change maximal joint angles during the bar dip. International Journal of Environmental Research and Public Health, 19(21), 14390.
Coleman, M., et al. (2022). Muscular adaptations in drop set vs. traditional training: A meta-analysis. International Journal of Strength and Conditioning, 2(1).
Jeffreys, I. (2006). Warm up revisited–the ‘ramp’ method of optimising performance preparation. UKSCA Journal, 6, 15-19.
Wattanaprakornkul, D., et al. (2011). Direction-specific recruitment of rotator cuff muscles during bench press and row. Journal of Electromyography and Kinesiology, 21(6), 1041-1049.
First, I want to say thank you for convincing me to do Tabata! I was struggling to lose weight and Finally I found something that helped! I really appreciate your coaching! - Craig T.
Ever since I was convinced to do Tabata I have seen huge results, I lost 6 pounds and gained energy in the first 3 weeks. I have been working out for 3 months before I decided to do Tabata and I struggled to lose weight.
At first I thought "How am I losing weight by bringing my heart rate up then cooling down then bringing it up again?" I don’t know how it works but it does!
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The first day of Tabata, I wondered WHAT AM I DOING - I AM 56 !! Five weeks later I knew that it was what I needed. I learned that I could push myself well beyond my comfort zone and feel good later. I have a marked improvement in physical as well as emotional endurance. - Lyn C.
When I was first told about Tabata I was very excited from the word go, however that excitement stemmed from the fact that I had no clue what it meant. I missed the first week of class b/c I was traveling for work so when I came in during the 2nd week I had some making it up to do.
It was hard at first b/c my body wasn't used to working out at such a fast pace, but once I got into a rhythm I started to feel very good. These classes are no joke. If you stick with it you will leave there feeling stronger, healthier and overall better about yourself and what you've accomplished.
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