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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.

The-overhead-squat

Tip: The Overhead Squat

Overhead squats will improve your regular back squat technique and patterning.

Alternating-dumbbell-press-from-top

Tip: Alternating Dumbbell Press, From Top

Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.

Decline-kettlebell-pullover

Tip: Decline Kettlebell Pullover

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

Reverse-lunge-with-a-hold

Tip: Reverse Lunge With a Hold

This variation hits the glutes and hams hard, and it's more knee-friendly than the forward lunge. Add an isometric hold on the last rep.

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.

Tip: The Pros and Cons Lifting Belts

Will using a lifting belt really weaken your core? Here's what you need to know.

Tip: No Need to Eat So Many Fruits & Veggies

New research says we don't need as much as we thought. Check out the science.

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.

Tip: Everything Works, But Only For So Long

Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.

Tip: Fine Tune Your Glute Training

You need more than squats and deadlifts. Add a couple of these glute-focused exercises into your program.

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.

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: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Inverted-row-modification

Tip: Inverted Row Modification

This variation places better emphasis on the lats.

Bulgarian-split-squat

Tip: A Better Bulgarian Split Squat

Instead of placing your back foot on a bench, use a surface that's mid-shin height. Much better for your lower back.

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.

Tip: No Need to Stretch If You Do This

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

Bulgarian-split-squats-drop-set-with-iso-holds

Tip: Bulgarian Split Squat, Drop Set With Iso-Holds

Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.

Upgraded-stir-the-pot

Tip: Upgraded Stir-the-Pot

This is becoming a popular core exercise. Make it tougher by using a semi-circular motion instead of full circles. Keeps more tension on the abs.

45-degree-back-extension

Tip: 45-Degree Back Extension

Go heavy, keep your form tight, and this movement becomes one of the best deadlift assistance exercises.