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Alternating-kettlebell-skull-crusher

Tip: Alternating Kettlebell Skull Crusher

Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.

Tip: A Brand New Way to Use Your Foam Roller

Build your back, abs, and chest with a foam roller. Here's how.

Inverted-row-modification

Tip: Inverted Row Modification

This variation places better emphasis on the lats.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

Depth-jump-push-up-long-response

Tip: Depth Jump Push-Up, Long Response

Here's a plyometric exercise designed to boost your bench press.

Tip: No Need to Stretch If You Do This

Science shows you can improve mobility without stretching. Here's how.

Tip: Split Squat Right for Your Body Type

Use this simple trick to get better results from this leg and glute exercise.

Upgraded-stir-the-pot

Tip: Upgraded Stir-the-Pot

This is becoming a popular core exercise. Make it tougher by using a semi-circular motion instead of full circles. Keeps more tension on the abs.

Tip: Fire Up Your Shoulder Growth

Not genetically blessed in the delt department? Try this workout.

Ab-mat-bench-press

Tip: Ab Mat Bench Press

Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.

Medicine-ball-rotational-throw-drills

Tip: Medicine Ball Rotational Throw Drills

Prime the central nervous system and hone your rotational power-skill.

Tip: Metabolic Stress and TUT for Chest Growth

Add this mechanical drop set to your next chest workout. Yes, it's going to hurt.

The-single-arm-bench-press

Tip: The Single-Arm Bench Press

To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.

Seated-leg-curl-to-banded-stiff-legged-dead

Tip: Seated Leg Curl to Banded Stiff-Legged Dead

This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.

Tip: Upgrade Your Shoulder Raises

Build more muscle with lateral raises and front raises. Here's how.

Two-tips-for-better-pull-ups

Tip: Two Tips for Better Pull-Ups

Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.

Tip: Eat Dirty, Smell Dirty

Your food choices can change how you smell. Here's what to eat, according to science, to produce sweat that attracts women.

The-eccentric-front-levers

Tip: The Eccentric Front Lever

Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

The-stability-ball-crunch

Tip: The Stability Ball Crunch

Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

Tip: Do the Chop & Lift for a Powerful Core

Use time under tension and these exercises to build core strength that transfers into real-world athleticism.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

The Real CrossFit Fight

An unholy alliance of certification and soda companies is threatening to pull fitness back into the dark ages. CrossFit is fighting back.