Use kettlebells for this complex, which includes two types of flyes and one press.
Turn on the pecs with this drop set to make subsequent pump work more effective.
Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.
To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.
Crank up your plank with this tough variation.
Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.
This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.
Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Initiate the pull from the floor with the hams. A common mistake is starting too fast off the floor. The feet leave the floor to re-adjust stance width.
Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.
Keep your shoulders healthy, stable, and strong with this unique accessory exercise.
Want a really strong core? Add this tough ab exercise to your program.
Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.
Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.
Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.
The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!
Burn fat and strengthen your core at the same time with this full-body routine.
Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.
It's a common mistake. Here's what it looks like and how to fix it.
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.