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Tip: Do the One-Arm Bench Hybrid

One part dumbbell bench press, one part glute activation, one part balancing act, and a little bit of headless horseman.

The-8-strict-pull-ups-test

Tip: The 8 Strict Pull-Ups Test

Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.

Tip: Fight Colon Cancer With This Food

A new study shows us once again how powerful food can be. And in this case, it's actually a delicious food.

Bodyweight-curls

Tip: Bodyweight Curls

Looks easy, but it's surprisingly challenging, easy on the wrists, and a great biceps builder.

The-3-way-shoulder-finisher

Tip: The 3-Way Shoulder Finisher

Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.

Tip: Do You Meet These 5 Fitness Standards?

Can you do all five of these things? You should be able to. Check the list.

Tip: Two Backside Exercises You Should Be Doing

Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.

Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

The-plank-pull

Tip: The Plank Pull

Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.

The-fighter's-lunge

Tip: The Fighter's Lunge

Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.

Tip: Do This the Day After an Intense Workout

Hard training shouldn't wreck you for days. Use these workouts to keep your strength high and your recovery brief.

The New Chemicals That Make You Store Fat

Obesogens are endocrine disrupters that change your body chemistry and make you fat. Here's where they're hiding and how to avoid them.

Upright-torso-lunge

Tip: Upright-Torso Lunge

If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.

Wide-ring-flyes

Tip: Wide Ring Flyes

Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.

Tip: The Gymnastic Exercise You Need to Master

Master the hollow body hold, then ramp it up with these 3 advanced variations for lifters.

Tip: Take This to Reverse the Effects of HFCS

Fructose can make you fat and even affect mental capabilities. Here's what you can take to protect yourself.

Tip: The Real Reason Steak Makes You Strong

Lifters swear that red meat makes them stronger, but is there more to a steak than meets the eye?

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Tip: Banded Leg Curls With Toe Pointing

Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.

Tip: A New Way to Nail Your Abs

You've probably never tried this exercise before. Check it out.

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.

Supine-medball-reactive-throws

Tip: Supine Medball Reactive Throws

Build explosive upper-body power with this exercise.

Rotational-lunge-swings

Tip: Rotational Lunge Swings

Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.

Crossover-sled-drags

Tip: Crossover Sled Drags

An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.