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Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.

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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.

3 Popular Stretches That Suck

These stretches are common, but they often lead to even more painful problems. Here's what to do instead.

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.

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.

Scapular-wall-slides

Tip: Scapular Wall Slides

Free up your stiff shoulders and activate your lower traps with this drill.

Proper-box-jump

Tip: The Proper Box Jump

It's not about how high the box is. It's about how explosive you are from the ground.

Tip: Attack the Bar Violently

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

6_reeves-grip_trap_bar_exercises

Tip: 6 Reeves-Grip Trap Bar Exercises

Using a trap bar combined with the Reeves grip (holding the plates) puts you in a great position for training the traps, legs, back, and more.

Tip: Do Inclines With a Thumbless Grip

Shoulder pain when bench pressing? Don't stop benching, just try this variation.

Tip: The Biggest Mistake Lifters Make

If your main goal right now is to build strength, avoid this common mistake.

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.

Tip: The Missing Trap-Building Exercises

You need more than shrugs for big traps. Add one of these four movements to your list.

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.

Tip: For Strength, Simplify Your Workout

To get strong, take the minimalist approach. Here's why.

The 4 Kinds of Steroid Users

Not all steroid users are meathead stereotypes... but some of them sure are. Do you know anyone on this list?

Band-front-raise-and-pull-apart

Tip: Band Front Raise and Pull Apart

This comprehensive exercise hits the shoulder musculature several different ways.

Tip: HIIT It or Quit It?

Is high-intensity interval training really superior to longer cardio workouts? Here's the science.

The-neutral-grip-shoulder-press

Tip: The Neutral-Grip Shoulder Press

This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.