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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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Single-arm-push-press-with-accentuated-eccentric

Tip: Single-Arm Push Press with Accentuated Eccentric

Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.

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.

Single-arm-dumbbell-overhead-press

Tip: Single-Arm Dumbbell Overhead Press

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.

Tip: Attack the Bar Violently

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

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.

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.

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.

Tip: Machines for Functional Fitness?

Sure, free weights are generally better, but not for everything. Even CrossFitters can benefit from them. Here's how.

Push-drag-with-straps

Tip: Push-Drag with Straps

Add an upper-body and core challenge to your sled drags with this tough variation.

Tip: The Inverse Squat

Squat backwards to build stability and strength. Here's how.

Pistol-squat-hold-with-leg-exchange

Tip: Pistol Squat Hold with Leg Exchange

Already good at pistol squats? Showoff. Now try this advanced variation.

Dumbbell-iso-dynamic-elevated-split-squat

Tip: Dumbbell Iso-Dynamic Elevated Split Squat

Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.

Tip: The Strangest Deadlift

Looks odd, but this classic lift's emphasis on cross-body loads will quickly bolster your core strength. Here's how to do it.

Pistol-squat-from-the-bottom-up

Tip: Pistol Squat From the Bottom Up

Ramp up the difficulty of the pistol squat with this variation.

Pistol-squat-with-straps

Tip: Pistol Squat with Suspension Straps

Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.

The-single-arm-crossover

Tip: The Single-Arm Crossover

This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.

Neutral-grip-single-arm-dumbbell-bench-press

Tip: Neutral Grip Single-Arm Dumbbell Bench Press

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.

Tip: The Fat That Makes You Smarter

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

Sliding-push-up-reach

Tip: Sliding Push-Up Reach

Nail your abs and strengthen your core with this unique exercise.

The-block-pull

Tip: The Block Pull

Use this supplemental lift to strengthen your deadlift if you always miss from the floor. Pull off 3-4 inch blocks.

Deep_squat_landmine

Tip: Deep Squat Landmine

Work on your core stability and hip mobility in one movement.

Cable_superset_for_forearms

Tip: Cable Superset for Forearms

Want bigger forearms? Try this continuous tension superset for four sets.