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Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.

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Single-arm-machine-curls

Tip: Single-Arm Machine Curl

Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.

Good Exercises Gone Terribly Wrong

These exercises and training methods have their place, but they're stupid choices for most gym goers. Here's why.

Tip: Another Good Reason to Use a Spotter

Does having a spotter lead to better bench press performance, even if he doesn't touch the bar? Check out this fascinating new study.

Tip: Do This to Fix Non-Organic Produce

Here's how to make your non-organic fruits and vegetables as healthy as their organic counterparts.

Tip: Go Heavy or Go... Make Gains Anyway

If the bar ain't bending, you're just pretending, right? Well, not so fast. Here's why.

Popover-push-up

Tip: Popover Push-Up

And a few sets of these to the end of your chest workout as an athletic finisher.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Hip-thrusts-in-a-rack

Tip: Hip Thrusts in a Rack

Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.

Do-clap-push-ups-before-heavy-chest-work

Tip: Do Clap Push-Ups Before Heavy Chest Work

A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

The-j-rope-pull

Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

Thick-grip-neutral-pull-ups

Tip: Thick Grip Neutral Pull-Ups

Strengthen your grip by doing your pull-ups or chin-ups with a thick grip attachment or a couple of towels.

Tip: Grip Position and Shoulder Mechanics

Here's a common form mistake that most lifters don't even know they're making.

The-right-grip-for-the-barbell-ab-rollout

Tip: The Right Grip for the Barbell Ab Rollout

To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.

Tip: 3 New Ways to Use This Machine

It's not just for back. Check out these muscle-building exercise variations.

Bench_press_from_pins

Tip: Bench Press from Pins

Build strength and power by starting your bench press from a dead-start position. Here's how.

Seated_overhead_pin_press

Tip: Seated Overhead Pin Press

Build more overhead strength using this concentric-based movement.

Tip: Do This to Make Cardio Fun

Scientists figured out a way to make us look forward to high-intensity cardio. No, really. Check it out.

Jerk-from-pins

Tip: Jerk From Pins

Improve your rate of force development with this variation of the jerk.

Tip: Mix This Into Your Food and Lose Fat

Boost insulin sensitivity and fat-burning hormones with this seed.

DNA Gains

New research shows that one type of training may decrease cellular aging and DNA damage, but another type may increase it.

Tip: The 20 Minutes of Anything Workout

Keep your metcon or cardio workouts as inefficient as possible to burn more fat. Here's why and several ways to do it.

The-weighted-muscle-up

Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

Tip: 3 Oddball Exercises to Boost Your Bench Press

Build better shoulder and back stability and your bench numbers will blow up. Here's what to do.