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

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Over-and-backs

Tip: Over and Backs

It's hard to beat this simple drill for upper body mobility. Try 50 reps every day.

Tip: For Maximal Strength, Periodize Your Training

Only newbies can bring up every lift at the same time. Once you get stronger, you'll have to get smarter. Here's how.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

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.

Tip: Buy Only This Type of Chicken

What the food industry has done to chicken is horrible. Here's how to shop wisely.

Tip: Attack the Bar Violently

Build strength and set new personal records using compensatory acceleration training. Here's how.

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.

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.

Tip: 5 Damn Good Reasons to Use This Spice

It's been under our noses the whole time.

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.

Tip: A Simple Mobility Drill for Healthy Shoulders

Do this easy drill daily to fix up your grouchy shoulders and prevent lifting injuries.

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.

Movement_prep_for_olympic_lifting

Tip: Movement Prep for Olympic Lifting

After your mobility and stability work, use these drills to improve your Olympic lifting technique.

Tip: Real Experts vs. Self-Proclaimed Experts

Looking for a training or diet coach? Here's how to pick a good one and spot the fakers.

Activation_drills_for_olympic_lifting

Tip: Activation Drills for Olympic Lifting

After your mobility work, activate your glutes, shoulders, and trunk for better Olympic lifting.

Tip: Dear Dumb People, Stop Giving Advice

Internet fitness celebrities give some of the worst training and diet advice. Are they dumb or just crooked?