🏋️ blast your biceps and chest in a single workout

Sure, John Wick 4 looks great, but we've already got an idea for a sequel that features less violence and more squat-offs. (We've also got a pitch all lined up for a deadlift-centric final season of The Crown if you're interested.)

Before we start, today's BarBend Newsletter is presented by Les Mills. Save over $170 on a BODYPUMP equipment bundle and choose between a free six-month subscription to the Les Mills+ Premium workout app or a free Smartband.

Oleksii Novikov has been red hot lately. But to defend his Europe's Strongest Man title, he'll have to fight through injury.

Have you ever wondered why superstar powerlifters like Tiffany Chapon squat with a narrow stance? We explain the training logic in a deep dive.

You've scoured the landscape looking for the best chest and biceps workouts. Look no further. Here's the ultimate chest/biceps routine for all your needs.

Strongman

Novikov's Injury Adversity

In the current strongman pantheon, few compare to Oleksii Novikov. He qualified for the podium in seven of eight 2022 contests, is the reigning Europe's Strongest Man (ESM), and has the 2020 World's Strongest Man (WSM) title to his name.

But to defend his ESM title and add another WSM trophy to his mantel, Novikov will have to fight through some pain.

Earlier this week, the Ukrainian titan revealed he suffered a "small tear" in one of his lat muscles during a training session. Predictably, for someone of his stature, Novikov won't let the ailment derail his goals. In fact, he's still posting log press videos despite the tear.

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Powerlifting

Narrow Gains

Powerlifting is a deceptively technical and intricate sport. Athletes must adhere to a long list of precise rules when they perform their squats, presses, or pulls on the platform. However, the International Powerlifting Federation (IPF) makes no mention of foot placement during the squat in its technical rulebook. You can place your feet in whatever position works best for you.

So it’s not an accident when you see a competitor squatting with a particularly narrow stance — it’s a choice. And no one exemplifies this style better than powerlifting star Tiffany Chapon, who holds the IPF squat and total world records in the 47-kilogram division.

Her style may look unusual, but when it works, it works. The question is, why is a narrow stance effective for athletes like Chapon? And should you try it for yourself during your next squat workout? We break it all down.

Training Tips

Two-for-One Power

We know you might skip leg day sometimes (don't worry, we won't tell), but you'd never dare neglect your chest or biceps. But it can be hard to find a chest workout and a biceps workout that fits just right.

So we did the heavy lifting for you. (Pun absolutely intended. Sorry, not sorry.)

Rather than try and paint you into a corner with one workout or the other, we broke the ultimate chest and biceps workout down into a single routine. It's got curls. It's got floor presses. It's got flyes. It has, well, everything! And yes, just to confirm, there's something here for people of every experience level.

Everything Else

Olympia-Worthy Calves

• Four-time Mr. Olympia Jay Cutler is always ready to drop nuggets of gym wisdom on social media. And the bodybuilding legend recently took to Instagram to talk about his favorite calf exercises.

• History was rewritten as the impeccably conditioned Hunter McIntyre broke the HYROX World Record with a blazing-fast time of 54:07.

• Speaking of chest and biceps workouts, you can keep those muscles flexible with our guide on the dumbbell pullover.