Looks crazy, but when used as a supplement to your regular benching it can really promote healthy shoulders and boost your standard bench press.
This targets the glutes, hamstrings, postural muscles and, of course, the rear delts.
This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.
Abs respond better to heavy weights because of their muscle fiber makeup. Here's one way to nail those fast-twitch fibers.
This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.
This RDL variation, using a barbell placed in a corner, really nails your glutes.
The biceps have two functions, to supinate and flex the arm. The single-arm barbell curl provides a brutal stimulus to both.
Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction.
A great back exercise, especially for athletes.
Instead of continuing to press through shoulder pain, avoid the chronic stress by fixing your position.
If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.
The power pull using a hex bar with high handles is a great alternative to Olympic lifts for taller lifters who want to build explosiveness.
Do 8 reps on the preacher, then go straight into alternating curls, progressively increasing the number of reps until you hit 4 reps each side.
This exercise allows you to train at a higher intensity, and higher intensity means greater stress, which means greater adaptation.
This is a great sequence to work around knee issues, and it's awesome for hypertrophy.
When doing loaded carries for grip strength, don't go fast. Focus on time under tension. Shoot for around a 30 meter walk.
Do this warm-up before any upper body workout to prime your body for heavy lifting.
Use this to fire up your hams, glutes, and upper back before deadlifts. It's great for grooving the hip hinge pattern.
If you can hold a plank for longer than 10 seconds, you've outgrown the exercise. Progress it with this resisted variation.
And bands to this booty builder to get even better results.
Add some accommodating resistance to this exercise with bands and blow up your glutes.
Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.
Just before liftoff, take the slack out by pulling the chest up and pulling the bar against the weights. Listen for the clink.
Get-ups are great for improving stability, core strength, and mobility, and you don't have to have a kettlebell to do them.
In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint.