Better performance starts with the same fundamentals that build a stronger, healthier body. Scott Hayes breaks down how nutrition, blood flow, hormones, hydration, sleep, stress, and recovery can influence sexual health, energy, and performance both in and out of the bedroom.

Training a young rugby player is about more than getting them stronger for next season. Ashley Jones lays out a long-term approach to youth development, from maturation and movement skills to strength training, recovery, testing, and building the habits that can support a player for years to come.

A lifter who can bench 500 pounds will shake like a leaf on an unloaded shoulder drill, and that gap is costing you strength.

The JM Press was developed by JM Blakely as a hybrid exercise that blends a standard tricep extension with a close-grip bench press, a solution created when he could no longer recover from performing multiple separate tricep movements. 

The lifter who spends their career trying to look like someone else's highlight reel will never find out what they were actually built to do.

Most bench press problems aren't strength problems. There are setup problems. Powerlifter and coach Shawn Neriega breaks down the full system at S5.

"Unfortunately, that impact caused my spine to break and caused the disc to herniate and move."

Most missed benches are not just strength problems—they are position problems. This guide breaks down how to use elitefts bands to create controlled “chaos,” build a tighter unrack, strengthen the upper back, improve lat engagement, and develop the bracing capacity needed to stay locked in under heavy weight.

"It was a Brotherhood yet not a friendship like you were there to get each other better one thing one thing only and if if the person didn't want to be a part of that get the fuck out".

 "You could work on your T-spine mobility, and you probably add 25 lbs to your bench—you don't even have to add any muscle, you just have to add mobility."

The SS Yoke Bar is not just a squat bar replacement. Here is how to get everything out of the most important specialty bar in any serious gym.

I've been competing in powerlifting long enough to know what the tricep actually does in this sport. It locks out the bench. It finishes the press. So when every strap on the market kept failing me at both ends of the pushdown, I stopped looking for a solution and started building one. This is the origin of the elitefts 3-Loop Tricep Strap, why I designed it the way I did, and why it has never left my cable machine.

"As much as I talk about the setup being so key for a raw bench, the handoff process is bar none the most important part for a quip bench in my opinion".

The right weight for speed bench isn't found in a book — it's found under the bar, using a simple method that tells you exactly what to use based on your own strength and skill level.

"When you're in the poly bench shirt, there is a large horizontal travel with that bar, so you want to land like an airplane, not a helicopter, to reinforce proper elbow tucking mechanics".

To manage a torn hand mid-competition, a brutal "Russian" trick involves violently grinding a wire brush into the open wound seconds before the attempt to overload the brain's pain receptors. This extreme stimulation reportedly shuts off sensation just long enough to execute a heavy pull before the pain inevitably returns.

The elitefts Shoulder Saver Pad lets you bench press through shoulder problems by replicating a board press without needing a board, a training partner, or a prayer.

The bench press is a sagittal plane grind. The Belden Bar trains the rotational capacity your shoulder girdle needs to survive it.

"When moving heavy weight on the bench press, holding your breath through the entire repetition maximizes full-body stability, leading to the lifting mantra that 'blindness is anabolic' because staying tight and safe is more important than having perfect vision."

Justin Zottl explains that common bench press mistakes, such as improper forearm angles and flaring elbows off the chest, cause lifters to waste energy and increase the risk of shoulder injury. To fix these issues, he recommends specific cues like squeezing the pinkies to maintain a vertical forearm and driving the knees out to keep the glutes glued to the bench for proper leg drive,.