💪 10 Bench Press Tips for Explosive Gains

New month, same Ripped Report. And that’s good news for you because we brought our A-game on this Friday.

Here’s what we’re covering today:

  • The back workouts that Olympia champions Chris Bumstead and Derek Lunsford use during the off-season.

  • Eight natural fat burners you should know about. (And that you might already have at home!)

  • Learn the 10 commandments of the bench press to explode your chest.

BODYBUILDING

An Olympia-Worthy Back Builder

Image: Chris Bumstead on YouTube

It’s often said that bodybuilding shows are won from the back. (We don’t know who actually said it, or if we just made it up right now. But it sounds good, right?) Well, if you want tips on building your wings, you might as well learn from two of the best physique competitors around.

Four-time Classic Physique champ Chris Bumstead and 2022 Mr. Olympia runner-up Derek Lunsford recently teamed up for a daunting back workout as they progress through their off-season programs. Even better, the duo linked up with 22-time Olympia-winning coach Hany Ramod to incorporate his FST-7 training protocol into the session.

You can’t build a jaw-dropping upper body without zoning in on your back, and you can see how two elite Olympia champions do it below.

NUTRITION

Fat-Burning Friends

GIF: Giphy

You probably know that the best way to burn fat is to burn more calories. That said, some products on the market can exponentially increase your metabolic rate, helping you scorch more fat than ever before.

But before you spend money on some pricey fat-burning supplements, there are plenty of quality alternatives that you probably have in your house right now. Find out how coffee, chili peppers, and some other easy-to-find ingredients can help you feel the burn.

EXERCISE TIPS

10 Commandments of the Bench

Image: Jasminko Ibrakovic on Shutterstock

Although a bad day of bench pressing likely won’t fate you to eternal suffering, it certainly can impact your gains or, worse, bring about a painful injury. So if you want to build a superhero chest without the risks, there are certain rules you need to follow when bench pressing.

For a good reason, the bench press is one of the big three lifts — along with squats and deadlifts. It’s responsible for building a stout chest and shoulders and contributes to rounding out your triceps. But it doesn’t do any good if you’re not practicing the proper training cues.

That’s why we’ve compiled a list of the 10 commandments you must adhere to if you want to really sculpt your chest.

THE DROPSET

Box It Out

Image: Paul Biryukov on Shutterstock

  • Box squats are an excellent way to grow your legs and seriously boost your power. Here’s how to do them correctly.

  • The 2023 California State Pro qualified even more competitors for the Olympia. Check out the full results.

  • “Mighty” Mike Quinn, bodybuilding star from the ‘80s, passed away recently at the age of 61. Learn more about his life and career.