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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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Tip: The Worst Time to Stretch

Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.

Triceps-thrasher-mechanical-drop-set

Tip: Triceps Thrasher Mechanical Drop Set

Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.

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.

45-degree-back-extension

Tip: 45-Degree Back Extension

Go heavy, keep your form tight, and this movement becomes one of the best deadlift assistance exercises.

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.

Medicine-ball-rotational-throw-drills

Tip: Medicine Ball Rotational Throw Drills

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

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

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

Tip: Upgrade Your Shoulder Raises

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

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: Stop Blaming Fructose

Should we really be panicking about fructose? Check out the latest science here.

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.

The-landmine-row

Tip: The Landmine Row

This is the supported variation of the Meadows row. Very effective and more back friendly.

Cable-stack-wrist-roller

Tip: Cable Stack Wrist Roller

Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.

Tip: A Smarter Way to Build Your Neck & Traps

Build and strengthen your yoke, without risking injury. Here's how.

High-step-wrist-rolling

Tip: High-Step Wrist Rolling

The wrist roller is a proven grip and forearm builder. Ramp up the time under tension by standing on a step. Shoot for 30-60 seconds of constant tension.

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.

Chin-up-inverted-row-drop-set

Tip: Chin-Up, Inverted Row Drop Set

This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.

Unilateral-kettlebell-complex

Tip: Unilateral Kettlebell Complex

Get shredded with this complex that trains damn near everything and smokes your core as a bonus.

Sled-pulling-for-leg-strength

Tip: Sled Pulling for Leg Strength

No fancy sled, no problem. Make your own pulling sled and smoke your legs any time you feel like it.

Battling-ropes-and-side-plank-finisher

Tip: Battling Ropes and Side Plank Finisher

This conditioning finisher will not only torch fat, it'll teach you to control your breathing in intense sports or workouts.

Tip: The Toughest Bench Press of All Time

Master this lift and you'll dramatically increase your upper body strength. Take a look.