This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
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.
Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.
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.
Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.
Use this modification to make the face pull exercise even more effective.
Add a band to your dumbbell flyes and pump out more gains.
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.
This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.
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.
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 and strengthen your tendons and ligaments with this exercise.
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.
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.
As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.
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.
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
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.
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.
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.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
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.
An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.
The hang snatch is one of the best explosive power movements. Here's a quick breakdown.