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Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

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Tip: Stop This!

Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.

Dip-with-band

Tip: Dips With Band

Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.

Tip: The Tug-of-War for Lifters

It's one of the best full-body movements you can do. Here's how do it by yourself in the gym, no rope or mud pit required.

Tip: 4 Thigh-Quaking Squat Variations

The basic squat is the missionary position of leg workouts. Go Kama Sutra on your leg training with these alternatives.

Tip: The Athlete's Overhead Press

This will increase your ability to transfer force across your body, which is crucial for punching, batting, throwing, and even sprinting.

Back-raise-for-erectors

Tip: Back Raise for Erectors

Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.

Tip: Wider Delts, Healthier Shoulders

Build your shoulders while preventing injuries with this stability-tension superset.

Tip: Do This Before Heavy Squats

Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.

Tip: How to Beat Stress-Induced Insomnia

Work stress leads to bad sleep. And bad sleep saps your willpower and leads to poor food choices at night. Here's how to break the cycle.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

Tip: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.

Tip: A Recovery Protocol for Power Athletes

What happens when you combine several popular recovery methods? This new study tested it out.

Tip: No Need to Hate on Lifting Straps

Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.

Continuous-tension-rack-pull

Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

Push-up-stand-up-prisoner-squat-countdown

Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

Tip: Cook Healthy Food 16 Times Faster

Here's how to eat a lot healthier, a lot tastier, in a lot less time.

Backward-static-lunge

Tip: Backward Static Lunge

For bigger quads, the reverse static lunge beats the forward version.

Tip: This Type of Workout Music is Best

Music can power your workout to new heights, but the wrong kind can trash your nervous system.

Tip: The Complete Ab Exercise

This movement builds core strength, nails the abs, and even hits those hard-to-reach serratus muscles.

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.

Tip: Supersize Your Dumbbells and Barbells

Here's how to make your barbells and dumbbells more effective and build more carryover strength.

The-j-rope-pull

Tip: The J Rope Pull

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

6 Workout Mantras That Mostly Suck

There's a kernel of truth in every training mantra. But there's also a kernel of crap. So let's break them down and toss out the trash.

Use_this_trick_for_perfect_push-ups

Tip: Use This Trick for Perfect Push-Ups

The most common push-up mistake is letting the hips sag. Here's a simple cue to fix that problem instantly.