Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.
Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.
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.
Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
Forget about how much you weigh. Here are some better ways to track your progress.
Instead of placing your back foot on a bench, use a surface that's mid-shin height. Much better for your lower back.
Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.
Think you're not getting bigger or stronger because you're not doing enough? It may be the opposite. Here's how to unlock gains by recovering better.
Here's a plyometric exercise designed to boost your 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.
Prime the central nervous system and hone your rotational power-skill.
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.
Increase time under tension to increase the gains. Try this mechanical drop set on for size.
This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.
Turn the sit-up into a full upper-body exercise with these tough new exercises.
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.
Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.
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.
Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.
Use time under tension and these exercises to build core strength that transfers into real-world athleticism.
The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.