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Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.

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Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.

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.

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: Force Biceps Growth With This Exercise

These three changes in how you do curls will reignite your arm growth, guaranteed. Take a look.

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.

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

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

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: 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.

The-rusin-shoulder-warm-up

Tip: The Rusin Shoulder Warm-Up

Prepare your shoulders for heavy lifting with this tri-set.

Blackburns

Tip: Blackburns

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

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

The-y-press

Tip: The Y Press

Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.

No-straps-dumbbell-row

Tip: No-Straps Dumbbell Row

This style of row is great for back hypertrophy and for building your grip for the deadlift. Go for at least 20 reps, Kroc-row style.

7 Smarter Exercises for Delts, Abs & Legs

Here's how to upgrade some of your favorite exercises to make them even more effective.

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.

Jettison-lateral-raises

Tip: Jettison Lateral Raises

For wide delts, overload the top half of this exercise with bands. Or use dumbbells plus bands. Drop the bands upon failure to extend the set.

Overhead-press-front-squat-challenge

Tip: Overhead Press, Front Squat Challenge

Start with 10 presses and 20 front squats. On the next set, do as many presses as you can, then double that number for front squats. Continue until jacked.

The-glute-ham-raise

Tip: The Glute-Ham Raise

Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.

Tip: The 5 Principles of Arm Training

Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.

Tip: Carbs Aren't Essential But You Need Them

Here are the three things you need to know to get your carb intake just right.

Tip: The Best Nuts for Your Nuts

Protect your man parts and stay virile just by adding these nuts to your diet. Here's the science.

Heavy-snatch-complex

Tip: Heavy Snatch Complex

This complex (a continuous series of exercises using the same weight) consists of a deadlift, a snatch, two overhead squats, and a snatch balance.

Deficit-deadlift-with-farmer's-handles

Tip: Deficit Deadlift with Farmer's Handles

Get stronger from the floor. This exercise combines deficit deadlifts (standing on a plate or platform) with farmers walk handles for a new stimulus.

The-modified-belt-squat

Tip: The Modified Belt Squat

An upper body injury can even make traditional squats impossible. The fix? Belt squats.