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This quick warm-up will you get you ready for just about any type of upper body training.

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Tip: Train Between Extremes

There are two ways people like to think about their workouts. Neither lead to progress. Here's the smart way to approach hard training.

Tip: Trigger Homeostatic Disruption, Sometimes

Here's a lesson we can learn from CrossFit, with caution.

Tip: Combat Muscle Loss With This Fat

Catabolism is the enemy. Here's an easy way to smack it down.

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: A Common Mistake That Kills Your Gains

We all do it, but we'd make a lot more progress if we didn't. Check it out.

The-t-spine-extension

Tip: The T-Spine Extension

This drill will help you with that slumped, kyphotic posture. Do about 10 reps in each position as often as you'd like.

The-x-pulldown

Tip: The X-Pulldown

This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.

Tip: How to Double the Gains from Pushdowns

Build those puny triceps with this advanced training method. Here's how.

Parasympathetic-recovery-breathing

Tip: Parasympathetic Recovery Breathing

Use this technique after tough workouts to calm the CNS and spark recovery.

Tip: How to Build Mid-Back Muscle

Most lifters have underdeveloped mid-backs. Here's how to really attack that weak area to bring it up.

The-banded-dumbbell-flye

Tip: The Banded Dumbbell Flye

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

Tip: Triple Threat Push-Up Workouts

Two smart, challenging push-up workouts you just gotta try. Check 'em out.

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.

Weighted-core-work-with-a-band

Tip: Weighted Core Work With A Band

A strong core is a requirement for the big lifts. Strengthen and build yours with this exercise.

The-medball-pull-up

Tip: The Medball Pull-up

Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.

The-wide-stance-box-squat

Tip: The Wide-Stance Box Squat

Target your hips and hams with this type of squat. It'll help you get out of the hole when you squat without a box.

3-mobility-drills-for-chest-_-shoulders

Tip: 3 Mobility Drills for Chest & Shoulders

Do these drills before you press or pull to alleviate upper body tension and tightness, and prevent injury.

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.

Tip: The Most Injury-Causing Barbell Sport

If you love this sport, here's how to minimize the risks.

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.

Tip: 3 Load Maximizing Tactics

Injured or rehabbing? You can still make gains using these lifting strategies.

Master-the-deadbug-core-exercise

Tip: Master the Deadbug Core Exercise

Keep your lower back flat. Completely exhale as you lower your legs and arms to the floor. Inhale on the way back up. Keep the non-moving limbs still. Add a band to ramp it up.

Kneeling-cable-crunch

Tip: Kneeling Cable Crunch

To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.

Wrist-exercises-for-fighters-and-lifters

Tip: Wrist Exercises for Fighters and Lifters

Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!