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Warm up your shoulders and keep them mobile with this drill. Walk your feet out or elevate them to increase the challenge.

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Split-stance-one-arm-dumbbell-press

Tip: Split-Stance One-Arm Dumbbell Press

Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo.

Tip: Body-Build to Keep Strength Gains Coming

Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.

Single-arm-dumbbell-overhead-press

Tip: Single-Arm Dumbbell Overhead Press

Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.

Handcuffs

Tip: Handcuff Drill

Improve your shoulder mobility with this drill.

Density_training

Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Zercher-shrug

Tip: The Zercher Shrug

Stay upright and avoid bouncing to make this a very effective shrug variation.

Band_dislocates_with_wrap-arounds

Tip: Band Dislocates with Wrap-Arounds

Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.

Tip: The Ultimate Shoulder Warm-Up

Grab a light band and run through this clever drill. Your shoulders will feel amazing and you'll be ready to smash the heavy weights.

Dumbbell-rollovers

Tip: Dumbbell Rollovers

Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.

Banded_trap_bar_shrugs

Tip: Banded Trap Bar Shrugs

Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.

Unrack-the-bar-right

Tip: Unrack the Bar Right

No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.

Iso-dynamic-lateral-raise

Tip: Iso-Dynamic Lateral Raise

This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.

Band-front-raise-and-pull-apart

Tip: Band Front Raise and Pull Apart

This comprehensive exercise hits the shoulder musculature several different ways.

Kettlebell-shoulder-to-shoulder-press

Tip: Kettlebell Shoulder-to-Shoulder Press

Also called the lumberjack press, this exercise will light up your delts and challenge your core.

Inverted_sit-ups_and_squats

Tip: Inverted Sit-Ups and Squats

Two old-school exercises that are worth trying out. Check 'em out.

Speed_squats_and_pause_squats

Tip: Speed Squats and Pause Squats

Boost your squat numbers by learning to impart maximal velocity to the bar. Here are two ways to do it.

Accentuated_crunches_on_the_bench

Tip: Accentuated Crunches on the Bench

Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.

3_jumps_for_an_explosive_squat

Tip: 3 Jumps for an Explosive Squat

Accelerate through your sticking points. Master these three jumps.

Overhead-press-from-pins

Tip: Overhead Press From Pins

This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.

Rack-pull_copy

Tip: The Rack Pull

This is a great accessory exercise to strengthen your deadlift. Or use it for building your upper back and traps.

Top-half-squat

Tip: The Top-Half Squat

This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.

The_single-arm_pullover

Tip: The Single-Arm Pullover

This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.

Single-leg-sled-drive

Tip: Single-Leg Pushes and Pulls

Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.

Push-drag-with-straps

Tip: Push-Drag with Straps

Add an upper-body and core challenge to your sled drags with this tough variation.