This quick warm-up will you get you ready for just about any type of upper body training.
Try this ab-focused tri-set: stability-ball arch, straight-arm rollout and pike/push-up combo. Great for a crowded gym.
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Combine the lateral straight-arm pulldown, the triceps extension, and the high-to-low chop into one set.
Use this weighted drill to open up your lats and improve overhead mobility and shoulder health.
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Add these drills to your warm-up on leg day for smoother, safer squats and lunges.
Oh yeah, and it builds muscle, too.
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The compound exercise attacks a weak core, improves performance, and stimulates muscle growth. It also prevents injury and builds a rock-solid physique.
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Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
Ramp up the floor press with chains, which overload the top portion of the movement that hits the triceps. NFL athletes Larry Pinkard and Adrian Hubbard demonstrate here.
Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
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Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.
Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.
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Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.
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This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.