Once you master the muscle-up, progress by adding weight just as you would a pull-up.
Master the false grip to master the muscle-up and other moves. This is also a great way to strengthen your forearms.
Haven't nailed a muscle-up yet? Use this variation to work your way up and get a feel for it.
This has been called the most complete upper-body exercise. Want to learn it? Here's a quick guide.
Do this exercise before a chest workout to activate the pecs, or after a chest workout to really finish it off. Squeeze as hard as possible for 20 seconds per set.
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.
Lean back until the abs engage and perform overhead presses. This will really bring up your core strength.
Take your core strength to the next level with this movement.
Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.
Hit your chest and abs at the same time with this tough exercise.
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.
Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.
Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.
This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.
If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.
Ditch the ab wheel and give this a shot. It's more challenging due to the increased range of motion.
Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.
As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.
Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.
Don't make this common mistake. Here's how to truly lock out your deadlift to get the most out of it.
Nail your abs and upper body with fall-outs. Here's how.
Strengthen your core and boost your barbell bench press with this exercise.
Use this technique to make your regular barbell and dumbbell lunges work even better.
Use this training method as a finisher, a pre-exhaust technique, or just to boost your pull-up strength.