Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.
Here's are two functional strength exercises that are actually functional for athletes and everyone else who occasionally gets off the couch.
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.
It's a popular exercise that kills two birds with one stone... except it really doesn't. It just screws up two good exercises.
Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.
This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
Negatives help you build muscle. Try this technique for chest training.
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And a few sets of these to the end of your chest workout as an athletic finisher.
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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.
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.
This is a great bang for your buck exercise to work your upper back and grip at the same time.
To keep your shoulders healthy, always use a shoulder-width grip or slightly narrower on this great core exercise.
Test your mobility, stability, and strength with this overhead exercise.
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Think of this exercise as a kind of standing ab rollout. Great for overall core strength.