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Hit your chest and abs at the same time with this tough exercise.

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Alternating-dumbbell-press-from-bottom

Tip: Alternating Dumbbell Press, From Bottom

Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.

Tip: Fix Your Overhead Pressing Technique

Save your shoulders and get stronger. Here's how.

Tip: Build Explosive Power With This Piece of Crap

This much-maligned piece of gym equipment can do something no other machine can do. Check this out.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

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

Lying-cable-pullover

Tip: Lying Cable Pullover

Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.

Non-alternating-walking-lunge

Tip: Non-Alternating Walking Lunge

Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.

Incline-kettlebell-skull-crusher

Tip: Incline Kettlebell Skull Crusher

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

Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

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

Isolateral-kettlebell-squat-and-curl

Tip: Isolateral Kettlebell Squat and Curl

Boost tension, cellular swelling, and create occlusion with this curl variation.

6 Signs You Need to Change Exercises

Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.

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.

Single-leg-squat

Tip: Knee-Tap Single-Leg Squat

This is a less awkward and more natural variation of the pistol squat.

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.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

Depth-jump-push-up-long-response

Tip: Depth Jump Push-Up, Long Response

Here's a plyometric exercise designed to boost your bench press.

Tip: No Need to Stretch If You Do This

Science shows you can improve mobility without stretching. Here's how.

Tip: Fire Up Your Shoulder Growth

Not genetically blessed in the delt department? Try this workout.

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.

Banded-face-pull-and-floor-press

Tip: Banded Face Pull and Floor Press

Shoulder pain when benching? Try this. Prime the upper back and rear delts with face pulls, then use the banded floor press.

Side-and-overhead-banded-pallof-press

Tip: Side and Overhead Banded Pallof Press

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

Tip: The Cable Chop for Abs

Good core exercise, if you do it right. Here's how most people get it wrong.

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.