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Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.

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Tip: Build Your Back With Bodyweight

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

Side-and-overhead-banded-pallof-press

Tip: Side and Overhead Banded Pallof Press

Add these anti-rotational exercises to your core training plan.

The-single-arm-bench-press

Tip: The Single-Arm Bench Press

To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.

T-spine-rotation-sequence

Tip: T-Spine Rotation Sequence

Increase mobility at the thoracic spine with these corrective drills.

Tip: Make This a Finisher On Leg Day

Increase time under tension to increase the gains. Try this mechanical drop set on for size.

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

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

Lat-activation-drill

Tip: Lat Activation Drill

If you can't feel your lats, or your biceps take over, during pulldowns or pull-ups, do this drill first.

Seated-leg-curl-to-banded-stiff-legged-dead

Tip: Seated Leg Curl to Banded Stiff-Legged Dead

This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.

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.

Two-tips-for-better-pull-ups

Tip: Two Tips for Better Pull-Ups

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.

Tip: Eat Dirty, Smell Dirty

Your food choices can change how you smell. Here's what to eat, according to science, to produce sweat that attracts women.

The-eccentric-front-levers

Tip: The Eccentric Front Lever

Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

6-moves-to-unlock-tight-hips

Tip: 6 Moves to Unlock Tight Hips

Run better, squat better, and feel better with these 6 drills to open up your hips.

Tip: Improve Your Deadlift, Spare Your Low Back

This primer superset teaches you to deadlift correctly, allows your CNS to recover, and it's easy on your aching joints. Check it out.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Tip: Sport Specific Skill vs. Functional Exercise

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

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.

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.

Tip: Paused vs. Touch-and-Go Deadlifts

There's a time and place for each style. Here's what you need to know.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

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.