🏋️ the best bench press grips for bigger gains

It all comes down to this. America's premier sporting event is on Sunday: The 2023 Puppy Bowl. Before the canine chaos starts, here's what's new in and around the gym.

You know Arnold Schwarzenegger as a bodybuilding icon and an android sent from the future to save the future. But how strong was he really? We took a look.

An elite Olympia athlete has to eat like one. Chris Bumstead takes it to another level with an insane diet of over 3,500 calories.

You might think there's only one way to bench press. But what if we told you a simple grip variation changes everything?

Celebrity Strength

How Strong Was Arnold Schwarzenegger?

Before he was winning Mr. Olympia titles and running the state of California, Arnold Schwarzenegger had humble beginnings in the weight room. We know this isn't necessarily a surprise for a man nicknamed "The Austrian Oak," but these sorts of accomplishments tend to get lost in the shuffle of a legendary life.

That's why we decided to dust off the history books and examine Arnold's early powerlifting days.

From crushing "two-arm" presses in Austrian beer halls to hitting some impressive deadlifts in Germany, one thing is clear: Schwarzenegger was no slouch with a barbell in his hands.

Bodybuilding

CBum's 3,500-Calorie Monstrous Bulk

Bodybuilder Chris Bumstead won't hesitate to pull out all the stops to continue his dynastic run of consecutive Classic Physique Olympia titles. And as with any competitor, it all starts in the kitchen. Because of course it does.

As the superstar preps for his next Classic Physique title, he recently outlined a full day of eating in his early bulking stages. By pounding generous helpings of chicken, turkey, rice, and some protein shakes, this entire nutritional schedule is over 3,500 calories a day. That is not a misprint. We had someone look it over with a fine-tooth comb.

We totally get the misunderstanding. A lot of things Bumstead does defy logic.

Training Tips

Seven Grips of the Strengthpocalypse

Contrary to popular belief, there's so much more than the traditional bench press grip. Yeah, it still has its yummy benefits and might get your pecs to their desired destination — but there are other grips out there that can actually yield bigger gains.

What's a neutral grip? A bulldog grip? A thumbless grip? We've covered all the grips so you can choose the best one for your goals.

Everything Else

The Gym of a CrossFit Champion

• Two-time Men's CrossFit Games champion Justin Medeiros is seeking a "three-peat" this summer. He gave a tour of his personal gym that might help him there.

• Wondering how to use wrist wraps properly? Strongman dynamo Mitchell Hooper is here to help.

• The hip thrust doesn't have to be one of the only ways to build your glutes and hamstrings. A look at eight alternative movements.