Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
Build your back, abs, and chest with a foam roller. Here's how.
Instead of placing your back foot on a bench, use a surface that's mid-shin height. Much better for your lower back.
Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.
Here's a plyometric exercise designed to boost your bench press.
Science shows you can improve mobility without stretching. Here's how.
Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.
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.
These three changes in how you do curls will reignite your arm growth, guaranteed. Take a look.
Not genetically blessed in the delt department? Try this workout.
Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.
Shoulder pain when benching? Try this. Prime the upper back and rear delts with face pulls, then use the banded floor press.
Add these anti-rotational exercises to your core training plan.
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.
Increase mobility at the thoracic spine with these corrective drills.
Make this posterior chain staple work even better with this simple modification.
If you can't feel your lats, or your biceps take over, during pulldowns or pull-ups, do this drill first.
This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.
This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.
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Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.
With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.
Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.