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Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.

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Press-outs-for-abs

Tip: Press Outs for Abs

This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.

The-standing-barbell-rollout

Tip: The Standing Barbell Rollout

A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.

Tip: The 4 Principles of Great Technique

Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.

The-dead-start-bench-press

Tip: The Dead-Start Bench Press

Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.

Tip: 3 Tips Newbies Don't Want to Hear

Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.

The-banded-face-pull

Tip: The Banded Face Pull

Use this modification to make the face pull exercise even more effective.

The-banded-dumbbell-flye

Tip: The Banded Dumbbell Flye

Add a band to your dumbbell flyes and pump out more gains.

Prevent-pec-tears-with-the-floor-press

Tip: Prevent Pec Tears with the Floor Press

The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.

Lateral-lunge-hold-with-spinal-rotation

Tip: Lateral Lunge Hold with Spinal Rotation

This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.

Roll-your-upper-back-right

Tip: Roll Your Upper Back Right

Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.

Tip: Do You Have Social Jet Lag?

Almost everyone falls into this habit, and science says it can ruin your heart health. Here's what you need to know.

Prevent-pulled-hamstrings

Tip: Prevent Pulled Hamstrings

Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.

The-sled-power-walk

Tip: The Sled Power Walk

Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.

The-rhomboid-pulldown

Tip: The Rhomboid Pulldown

Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle.

The-barbell-rollout-press-out

Tip: The Barbell Rollout Press-Out

As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.

Tip: Don't Max Out Unless You're a Powerlifter

The one-rep max is a great way to brag about how much you can lift. It's also unnecessary for most lifters. Here's why.

Dead-stop-trap-bar-press

Tip: Dead-Stop Trap Bar Press

The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.

Suspension-trainer-knee-tucks

Tip: Suspension Trainer Knee Tucks

Hook your feet into the straps of a suspension trainer and get in a push-up position. Bring your knees in to your stomach while lifting the hips and crunching your abs. Extend back out to a full push-up position.

The-8-strict-pull-ups-test

Tip: The 8 Strict Pull-Ups Test

Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.

The-3-way-shoulder-finisher

Tip: The 3-Way Shoulder Finisher

Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

Wide-ring-flyes

Tip: Wide Ring Flyes

Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.

Crossover-sled-drags

Tip: Crossover Sled Drags

An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.

The-hang-snatch

Tip: The Hang Snatch

The hang snatch is one of the best explosive power movements. Here's a quick breakdown.