🏋️ one exercise you need for bigger triceps

Remember: If Punxsutawney Phil sees his shadow on Groundhog Day, we're due for six more weeks of bulking season. We know what we're rooting for here at BarBend...

Do us a favor and slip the close-grip bench press into your gym routine. Your triceps will thank you.

John Haack is a human highlight reel when he gets a barbell in his hands. And his recent ​​415-kilogram (915-pound) deadlift is about as good as it gets.

With the CrossFit Open just weeks away, we rounded up six under-the-radar athletes primed to make a big splash during the 2023 season.

Exercise Tips

Hold Me Closer

If you told a powerlifter that they could push more weight by benching with a closer grip, they would probably tell you to get lost. They would, of course, be right. The close-grip bench press has an increased range of motion when compared to the standard barbell bench, limiting how much weight you can work with.

But that’s no reason to throw out the baby with the bathwater and discard the exercise entirely. The close-grip bench press can help improve stability while also enhancing triceps strength and hypertrophy. In short: It's ideal for building those horseshoes.

And — would ya look at that? — we just happen to have a guide on performing the move properly and programming it into your routine. Check it out:

PR Alert!

Haack Job

When John Haack grips a barbell, the world shakes. And on January 30, this powerlifting standout took to his Instagram page to share a video of himself deadlifting 415 kilograms (914.9 pounds) in a conventional stance.

That is a new PR for Haack, and it is also five kilograms heavier than his current raw deadlift world record of 410 kilograms (903.9 pounds) from the 2022 World Raw Powerlifting Federation (WRPF) American Pro. But enough of the rigmarole — watch the lift below:

CrossFit

Six Athletes on the Cusp

As the global realm of CrossFit media expands, more and more athletes’ stories are told, making the diamonds in the rough harder to find. But there are still some up-and-comers who haven't gotten their shine yet.

We’ve gathered a list of six of these athletes to watch during the 2023 CrossFit season. Each one is under 23 years old and has yet to make their CrossFit Games debut. But if they do make the Games this year, they could do some serious damage.

Everything Else

The Results Are In!

• According to our recent poll, a majority of BarBend Newsletter readers don’t use a pre-workout supplement before hitting the gym. How do you all even function???

• WWE Superstars Chad Gable and Otis run viewers through a punishing quads workout. We suggest you limber up before trying this at home.

• Should you deadlift on leg day or back day? We give our two cents on the whole matter.