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There's the standard plank exercise, the tougher one-arm plank, and then there's this – one of the toughest variations in existence.

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The-seated-cable-shrug

Tip: The Seated Cable Shrug

Nail your middle and lower traps with this shrug variation.

The-t-bench-chest-press

Tip: The T-Bench Chest Press

This technique improves your bench press mechanics and pressing power. Here's how to do it.

Master-the-chin-up-shrug

Tip: Master the Chin-Up Shrug

Build your traps and upper back with bodyweight. Here's how.

Master-the-foam-roller-chest-press

Tip: Master the Foam Roller Chest Press

Build your chest and improve your lifting mechanics with this bench press variation.

How to Build a Stubborn-Ass Muscle

Got a hard-to-grow body part or weak muscle group? Here's how 7 of our experts brought theirs up.

The-lying-leg-raise-with-band

Tip: The Lying Leg Raise with Band

This one looks weird, but you'll see how effective it is after your first rep.

The-head-off-chest-press

Tip: The Head-Off Chest Press

Build more strength and hit your pecs harder with this simple but challenging adjustment.

Tip: Careful, 'Roids Make You Forget Stuff

We know what performance-enhancing drugs can do for your muscles, but what about your mind? A new study has some answers.

Tip: Drop, Fail, Grow

First recruit all the muscle fibers you can, then fatigue them for massive gains. Here's how.

Tip: A New Exercise for Big Shoulders

Build your delts AND keep them healthy with this challenging new exercise.

Do-broad-jumps-for-explosiveness

Tip: Do Broad Jumps for Explosiveness

Become a better athlete. Broad jumps are awesome for developing explosive horizontal hip power and athleticism.

Master-the-incline-plyo-push-up

Tip: Master the Incline Plyo Push-Up

This is an awesome exercise for horizontal pressing power. It increases explosiveness and helps you recruit more muscle.

4-ways-to-boost-your-bench-press

Tip: 4 Ways to Boost Your Bench Press

Here's a quick overview of four methods more advanced lifters use to bench press more weight and keep the gains coming.

Tip: No Pain, All Gain

Pain vs. discomfort in the gym. Here's why you better know the difference.

Do-ball-slams-before-you-lift

Tip: Do Ball Slams Before You Lift

Ball slams will help you recruit more muscle fibers. This means you'll be able to go heavier and build more muscle during your regular weight training.

The-bodyweight-triceps-extension

Tip: The Bodyweight Triceps Extension

Blast those puny triceps and strengthen your core with one exercise.

The-super-slow-chin-up

Tip: The Super Slow Chin-Up

Build your grip strength, forearms, and biceps with only one rep of this move. Check it out.

The-proper-way-to-box-jump

Tip: The Proper Way to Box Jump

Box jumps are great, but most people do them wrong, or for the wrong purpose. Here's what you need to know.

Tip: The Most Painful (and Effective) Way to Squat

Yeah, it hurts, but if your legs are lagging it'll build them up fast.

Tip: The Coregasm is Real

Women have whispered about it for years and now science has confirmed its existence. This is fascinating.

Tip: Do This First, Trigger More Muscle Growth

Tap into Type II muscle fibers first in your workout and turn on growth. Here's how to do it.

The-front-squat-_-deadlift-challenge

Tip: The Front Squat & Deadlift Challenge

Want to get in your cardio? Skip the treadmill and get in the squat rack instead.

The-crisscross-challenge

Tip: The Crisscross Challenge

Want to really test your bench press and chin-up? Try this!

Tip: You're Doing This Stretch Wrong

Great stretch for tight hips, but easy to do wrong. Here's how to do it right.