In this article, we'll guide you through effective strength routines using a bench, perfect for those looking to increase muscle mass and improve overall fitness. Get ready to transform your workout!

The bench press is the ultimate litmus test of upper-body power. If you want to move serious weight and see your one-rep max soar, you need a plan that goes beyond simply grinding out more sets.

If you ranked weight-lifting events, the bench press would be by far the most popular in many groups who lift. For powerlifters, bodybuilders, athletes and young teens getting started with their ...