The bench press. Known for its notoriety on International Chest Day—aka every Monday—and probably one of the first exercises you ever tried. You might think you’ve mastered it and squeezed every last ...

Set up by placing your arm on the bench, holding the dumbbell, with zero space between your underarm area and the top bench. Focus on keeping your upper arm on the bench throughout the whole movement.

Get ready for the ultimate pump.

THE CHEST IS a muscle group that takes up a great deal of attention for physique-minded guys. If you pause a moment to think about why, you won't need long to figure out the appeal of chest-pumping ...