Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.
Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.
Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.
Build strength and set new personal records using compensatory acceleration training. Here's how.
Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.
Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.
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.
Two old-school exercises that are worth trying out. Check 'em out.
It's been under our noses the whole time.
Sure, free weights are generally better, but not for everything. Even CrossFitters can benefit from them. Here's how.
Add an upper-body and core challenge to your sled drags with this tough variation.
Squat backwards to build stability and strength. Here's how.
Already good at pistol squats? Showoff. Now try this advanced variation.
Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.
Looks odd, but this classic lift's emphasis on cross-body loads will quickly bolster your core strength. Here's how to do it.
Ramp up the difficulty of the pistol squat with this variation.
Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.
This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.
Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.
Nail your abs and strengthen your core with this unique exercise.
Use this supplemental lift to strengthen your deadlift if you always miss from the floor. Pull off 3-4 inch blocks.
Work on your core stability and hip mobility in one movement.
Want bigger forearms? Try this continuous tension superset for four sets.