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Warm up your shoulders and keep them mobile with this drill. Walk your feet out or elevate them to increase the challenge.

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Floor-jm-press

Tip: JM Floor Press

The floor variation of this powerlifting accessory exercise builds triceps size and lockout strength on the bench press.

Split-stance-one-arm-dumbbell-press

Tip: Split-Stance One-Arm Dumbbell Press

Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo.

Tip: Body-Build to Keep Strength Gains Coming

Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.

Tip: The Worst Protein for Fit People

Brain atrophy, thyroid suppression, and decreased strength. Well, that's not good. Avoid this stuff.

Over-and-backs

Tip: Over and Backs

It's hard to beat this simple drill for upper body mobility. Try 50 reps every day.

Tip: For Maximal Strength, Periodize Your Training

Only newbies can bring up every lift at the same time. Once you get stronger, you'll have to get smarter. Here's how.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

Density_training

Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Tip: Buy Only This Type of Chicken

What the food industry has done to chicken is horrible. Here's how to shop wisely.

Tip: Attack the Bar Violently

Build strength and set new personal records using compensatory acceleration training. Here's how.

Zercher-shrug

Tip: The Zercher Shrug

Stay upright and avoid bouncing to make this a very effective shrug variation.

Tip: The Biggest Mistake Lifters Make

If your main goal right now is to build strength, avoid this common mistake.

Band_dislocates_with_wrap-arounds

Tip: Band Dislocates with Wrap-Arounds

Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.

Tip: 4 Technique Fixers for Strength Gains

There's nothing dumber than trying to get stronger without first getting your technique right. Follow these handy guidelines.

Dumbbell-rollovers

Tip: Dumbbell Rollovers

Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.

Banded_trap_bar_shrugs

Tip: Banded Trap Bar Shrugs

Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.

Tip: The Missing Trap-Building Exercises

You need more than shrugs for big traps. Add one of these four movements to your list.

Unrack-the-bar-right

Tip: Unrack the Bar Right

No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.

Iso-dynamic-lateral-raise

Tip: Iso-Dynamic Lateral Raise

This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.

Band-front-raise-and-pull-apart

Tip: Band Front Raise and Pull Apart

This comprehensive exercise hits the shoulder musculature several different ways.

Kettlebell-shoulder-to-shoulder-press

Tip: Kettlebell Shoulder-to-Shoulder Press

Also called the lumberjack press, this exercise will light up your delts and challenge your core.

Inverted_sit-ups_and_squats

Tip: Inverted Sit-Ups and Squats

Two old-school exercises that are worth trying out. Check 'em out.

Tip: 5 Damn Good Reasons to Use This Spice

It's been under our noses the whole time.

Accentuated_crunches_on_the_bench

Tip: Accentuated Crunches on the Bench

Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.