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Biceps-bomb-mechanical-drop-set

Tip: Biceps Bomb Mechanical Drop Set

Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.

Slow-motion-pull-ups

Tip: Slow Motion Pull-Ups

These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.

Half-sit-up-overhead-press

Tip: Half Sit-Up Overhead Press

Lean back until the abs engage and perform overhead presses. This will really bring up your core strength.

Half-sit-up-overhead-front-raise

Tip: Half Sit-Up Overhead Front Raise

Take your core strength to the next level with this movement.

Half-sit-up-flye

Tip: Half Sit-Up Flye

Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.

Tip: 4 Foam Roller Drills For Heavy Pressers

These upper body drills will get you ready to press heavy. Check 'em out.

Half-sit-up-press

Tip: Half Sit-Up Press

Hit your chest and abs at the same time with this tough exercise.

Alternating-dumbbell-press-from-bottom

Tip: Alternating Dumbbell Press, From Bottom

Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.

Alternating-dumbbell-press-from-top

Tip: Alternating Dumbbell Press, From Top

Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.

Lying-cable-pullover

Tip: Lying Cable Pullover

Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.

Non-alternating-walking-lunge

Tip: Non-Alternating Walking Lunge

Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.

Incline-kettlebell-skull-crusher

Tip: Incline Kettlebell Skull Crusher

Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.

Tip: Everything Works, But Only For So Long

Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.

Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.

Isolateral-kettlebell-squat-and-curl

Tip: Isolateral Kettlebell Squat and Curl

Boost tension, cellular swelling, and create occlusion with this curl variation.

Alternating-kettlebell-skull-crusher

Tip: Alternating Kettlebell Skull Crusher

Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.

Bulgarian-split-squat

Tip: A Better Bulgarian Split Squat

Instead of placing your back foot on a bench, use a surface that's mid-shin height. Much better for your lower back.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

Depth-jump-push-up-long-response

Tip: Depth Jump Push-Up, Long Response

Here's a plyometric exercise designed to boost your bench press.

Tip: No Need to Stretch If You Do This

Science shows you can improve mobility without stretching. Here's how.

Bulgarian-split-squats-drop-set-with-iso-holds

Tip: Bulgarian Split Squat, Drop Set With Iso-Holds

Try this brutal leg training technique that painfully blends unilateral training, drop sets, and isometric holds.

Upgraded-stir-the-pot

Tip: Upgraded Stir-the-Pot

This is becoming a popular core exercise. Make it tougher by using a semi-circular motion instead of full circles. Keeps more tension on the abs.

45-degree-back-extension

Tip: 45-Degree Back Extension

Go heavy, keep your form tight, and this movement becomes one of the best deadlift assistance exercises.