🏋️ the secret to a bigger bench press

October is the official month of the Monster Mash. But if you read us regularly, you know we've always got plenty of news about some real monsters in strength. Take a look!

"The Rock" is one of Hollywood's biggest names. Aaron Donald, of the Los Angeles Rams, is one of the NFL's top stars. Their recent training team-up was just as epic as you'd imagine.

The baseline of expectations for powerlifter Russel Orhii is "incredible." He lived up to the hype with a new feat in the squat rack.

Are you trying to up your bench press game? We've got a breakdown of the only warm-up you'll ever need for bigger gains.

Football

Dumbbell Supersets with Superstars

As an actor and former World Wrestling Entertainment superstar, Dwayne "The Rock" Johnson might be the ultimate jack-of-all-trades. As an eight-time Pro Bowler and three-time Defensive Player of the Year, NFL defensive lineman Aaron Donald might be the ultimate football player.

It's all too fitting these two icons got together recently to push each other in the gym.

In the latest clip from a workout before Donald's L.A. Rams started their 2022 season, the Rock and Donald got after it with some heavy dumbbell row supersets. Per a clarification on Donald's Instagram, the two worked with 45.4-kilogram (100-pound) dumbbells for the movement. Honestly, we would expect nothing less from these titans of their respective industries.

Read: The Rock and NFL Player Aaron Donald Pull Heavy Dumbbell Row Supersets

Powerlifting

Russell Orhii Reaches New Heights. Again

There are few things Russel Orhii hasn't accomplished as a powerlifter. He's a two-time International Powerlifting Federation (IPF) World Champion and scored a win in the 83-kilogram category at the 2022 USAPL Mega Nationals in June. At this point, it's almost shocking if he's not hitting some major milestone.

What a coincidence because that's exactly what the 27-year-old did this week.

As he prepares for an undisclosed contest on the horizon, Orhii logged a 347-kilogram (765-pound) squat personal record during a recent training session. Is there anything Orhii can't do in the gym? He doesn't seem to think so — and neither do we.

Read: Russel Orhii Crushes a New 765-Pound Squat PR

Training Tips

One Bench Press Warm-Up to Rule Them All

If you're like us, you've spent a lot of hours trying to improve your bench press. After all, it's a staple lift and a great sign of healthy upper-body strength. We get it. But at this point in your lifting life, you may have already exhausted countless techniques and processes to improve your bench. And yet, your progress may still be at a standstill.

We've got your back with the only bench press warm-up you'll need to improve your performance. From enhancing spine mobility to loosening up your shoulders, this warm-up walkthrough should be a permanent part of anyone's bench press toolbelt.

Read: The Only Bench Press Warm-Up You’ll Ever Need

Everything Else

How Jennifer Dorie Treats Cheat Meals

• Reigning Bikini Olympia champ Jennifer Dorie is on a quest for a repeat — but she also likes a good steak and truffle fries. She recently offered a glimpse at how she integrates her favorite cheat meals into her prep.

• Bodybuilder Hunter Labrada knows a thing or two about building strong legs. Here's his advice on one essential exercise for filling out your tree trunks.

• If you want to train your arms for powerlifting, we've got a comprehensive guide on the essential exercises and full routines you need to do.