Q: I've been focusing on bench presses for my chest for four weeks. What are some additional exercises I can do?

A: Apart from the standard barbell bench press, there are many exercises you can include in your chest training program, such as the

• 1.bench press;
• 2.dumbbell flye;
• 3.and incline dumbbell press.

Q: When doing cable triceps pushdowns, do you recommend using a bent (triangle) bar, straight bar or rope for optimal development?

A: We feel it's a good way to change your routine by alternating equipment but performing the same exercise. For me, with a straight or bent bar, you can use more weight when doing pushdowns. It allows you to train heavier than you can with the rope. However, the rope allows you to get more of a contraction when you're at the apex of the exercise. Also, with a rope, you can separate the ends and really squeeze your triceps, but you'll not be able to use the same weight increments. Again, all three are great, and We hope you use them all to your advantage. One thing to keep in mind, though: Please keep your back straight and your elbows tight to your midsection. This will ensure proper form, which will help you achieve maximum development.

Q: What type of grip should I use with the EZ-curl bar for lying triceps extensions?

A: Your grip on the EZ-curl bar will be somewhat dependent on your shoulder width. As a general guideline, the distance between your thumbs while gripping the bar should be approximately equal to the length of your bare foot. If this position seems to limit your range of motion or causes any discomfort, then adjust your grip inward or outward to a position that feels more comfortable. Switch to dumbbells if you can't find a comfortable position. Remember to keep your wrists straight (flat) whenever you perform any triceps exercise. Otherwise, your elbows may eventually suffer.

Q: Can you give me some tips on the correct form when performing the barbell bench press?

A: The barbell bench press is to upper body training what the squat is to lower body training, a cornerstone. Most people handle more weight on the barbell bench press than almost any other chest exercise, so correct form is really important. Here are some suggestions. Lie down on the bench and firmly position your feet flat on the floor a little more than shoulder width apart. Arch your back slightly, but keep your hips on the bench. Using a grip broader than shoulder width, hold the barbell, with your elbows locked out, right over the middle of your chest.

Start this exercise by lowering the weight slowly to a point in the middle of your chest. Make contact with the mid-chest area, pause for a count of one, then, without bouncing the barbell off your chest, drive the weight back up. Hold it in the starting position, with your elbows locked out, for another count of one, and repeat.

Q: I see a lot of guys at the gym hoisting massive amounts of weight on the decline bench press. What's the point of using a decline bench?

A: People use a decline bench press for the development of their lower pectorals and triceps. The funny thing about this exercise, though, is some physiology specialists argue that declines are not necessary to perform. They say that it's impossible to have inferior lower chest development if you train your chest appropriately. My personal experience is this: Very rarely do I perform decline presses, and if I do, it's probably no more than once a month. However, I do have a lot of my clients—especially football players (offensive linemen in particular)—perform decline presses. This exercise will strengthen an athlete in the areas we already mentioned, and when a football player learns the mechanics of proper blocking, he will definitely see a benefit in his performance. It's a personal judgment call as to whether you want to work out on declines. One good thing is, in the gym, a decline bench is more likely to be available than any other bench!

Q: I have decent middle and lower pecs, but I'd like to increase the size of my upper chest more. What should I do?

A: Get implants! Seriously, though, the best exercise for upper chest development is incline presses. You can perform incline presses a number of different ways, such as incline barbell bench presses, dumbbell incline bench presses or even Smith machine incline bench presses. All are terrific for developing the upper pecs. Another exercise, less commonly used, is a front dumbbell raise. Standing, have a dumbbell in each hand. Keeping your arm straight, slowly raise the dumbbell in front of you with your palms facing upward. Go as high as eye level. Make sure you are alternating each arm as you go.

These are all great exercises to tie your upper chest into your shoulders. Like most exercises, perform only ONE of these lifts for four sets with reps ranging from eight to 12. Do not do all these exercises during your routine. It will lead to overtraining.

Q: I don't do any exercises specifically for my forearms, and they're not very big compared to my bis and tris. What can I do to beef up my forearms?

A: So you want forearms like Popeye, huh? Though your forearms are usually trained when you are performing straight bar or strict curls, you will definitely need to perform other exercises if you want to pump them up. The first and probably the best is reverse curls. Using a curl or straight bar, perform a standard curl, only your palms are going to be facing down, toward the floor. Perform this exercise using four sets and 12 to 16 reps. Also, before you load the bar up with a lot of weight, keep in mind that you're not going to be able to use the same amount of weight on reverse curls as you usually do on regular curls. Another exercise I recommend is wrist curls. The principle focus is strengthening your wrists, but your forearms also get a good workout. To perform wrist curls, stabilize your forearms on a bench, palms facing up and with a small amount of weight, curl a bar down then roll it up to your wrists. Perform for four sets, 10 to 12 reps.

Here's another great forearm blaster, which I picked up from my dad when I was a youngster playing hockey. With a hockey stick or even a baseball bat, tie some rope around the middle and have the other end tied to a five- or 10-pound weight. Begin rolling up the rope (it should usually be three feet long) by twisting your wrists, with your arms extended straight out at eye level. Slowly roll and then unroll the rope. This will strengthen and develop your wrists as well as your forearms.

My Supplement Store Tip: Please do not neglect your forearms. They are an integral part in almost every sport—from bowling to volleyball—you may participate in.