Turn the sit-up into a full upper-body exercise with these tough new exercises.
This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.
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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.
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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.
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Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.
The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.
Light up your traps and delts with this simplified variation of the barbell snatch.
Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.
Do this drill before training your back. It'll fix those tight pecs which make it difficult to recruit your upper back muscles.
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.
Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.
Looks like partials aren’t so bad after all. Here’s how and why you should start adding them to your squats.
Think of this as a T-bar row, but for your legs. It will smoke your quads.
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.
Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.
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This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.
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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.
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.