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The pin dip variation will hit your pecs in a whole new way, plus it nails the traps and triceps. Check it out.

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Slow-motion-pull-ups

Tip: Slow Motion Pull-Ups

These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.

Tip: Warm Up Fast and Kill It

Turn on your nervous system, increase core temp, get mobile, and kill your workout. Here's how.

Tip: Build Better Lats With Constant Tension

Build your lats and strengthen your core at the same time with this exercise. Take a look.

Tip: How to Build Your Serratus

Here's how to target this often neglected muscle.

Alternating-dumbbell-press-from-bottom

Tip: Alternating Dumbbell Press, From Bottom

Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.

Reverse-lunge-with-a-hold

Tip: Reverse Lunge With a Hold

This variation hits the glutes and hams hard, and it's more knee-friendly than the forward lunge. Add an isometric hold on the last rep.

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: Build Your Back With Bodyweight

Pull yourself up and build a huge back. Master your own bodyweight with this mechanical drop set.

The 5 Most Common Programming Myths

How do you plan your training? These are the rules you'll hear most often, and here's why they're flawed.

Tip: The Glute and Ham Exercise You've Never Tried

Make this posterior chain staple work even better with this simple modification.

Tip: 4 Challenging New Ways to Do Sit-Ups

Turn the sit-up into a full upper-body exercise with these tough new exercises.

Inverted-face-pulls

Tip: Inverted Face Pulls

This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.

Tip: Sport Specific Skill vs. Functional Exercise

Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.

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.

Blackburns

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.

Tip: Do Your Workout Backwards

Tomorrow, do your workout as planned but reverse the order of the exercises. Here's why.

Tip: Build Your Back by Stretching Your Pecs

Do this drill before training your back. It'll fix those tight pecs which make it difficult to recruit your upper back muscles.

Pinwheel-curl

Tip: Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.

Straddle-hip-belt-squats

Tip: Straddle Hip Belt Squats

Think of this as a T-bar row, but for your legs. It will smoke your quads.

The 6 Toughest Drop Set Workouts

Regular lifters do regular sets. Ambitious lifters do drop sets. Crazy mothers do mechanical drop sets. Be a crazy mother. Here's how.

Pinch-grip-strength

Tip: Pinch Grip Strength

Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.

The-z-press

Tip: The Z Press

This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.

Tip: A Better, Stricter Way to Barbell Row

Better results, less risk of injury. Try this unique and effective back exercise.