A trainer outlines how to perform his ultimate four-week workout plan to achieve a ripped body and maximize muscle growth.

The humble push-up beats chest press machines ... fitness levels. Position yourself under a sturdy table or bar set at waist height. Grasp the edge with hands shoulder-width apart, extend legs ...

Ben Shephard's gym ... of your chest. Take a breath and brace your core. Dip at the knees and use your legs to help press your barbell overhead. Lower under slow control to your shoulders, then ...

Discover seven powerful resistance band exercises that replace expensive gym equipment and deliver full-body results. Learn how these versatile movements ...

Stand with feet shoulder-width apart, gripping a barbell across the top of your chest. Take a deep breath, create tension throughout your entire body and push the bar above your head, pause here.

To use this machine so that ... let this one go and just do a chest press motion. Be careful not to bring your arms back to far which would over stretch your shoulder joints.