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The-weighted-muscle-up

Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

Ball-false-grip-drill

Tip: Ball False-Grip Drill

Master the false grip to master the muscle-up and other moves. This is also a great way to strengthen your forearms.

Jumping-ring-muscle-up

Tip: Jumping Ring Muscle-Up

Haven't nailed a muscle-up yet? Use this variation to work your way up and get a feel for it.

The-ring-muscle-up-overview

Tip: The Ring Muscle-Up, Overview

This has been called the most complete upper-body exercise. Want to learn it? Here's a quick guide.

Weight-plate-squeeze

Tip: Weight Plate Squeeze

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.

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.

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.

The-sled-press

Tip: The Sled Press

Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.

Press-outs-for-abs

Tip: Press Outs for Abs

This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.

The-standing-barbell-rollout

Tip: The Standing Barbell Rollout

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.

The-loaded-barbell-rollout

Tip: The Loaded Barbell Rollout

If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.

The-barbell-rollout

Tip: The Barbell Rollout

Ditch the ab wheel and give this a shot. It's more challenging due to the increased range of motion.

The-suitcase-lunge

Tip: The Suitcase Lunge

Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.

The-barbell-rollout-press-out

Tip: The Barbell Rollout Press-Out

As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.

The-plank-pull

Tip: The Plank Pull

Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.

Finish-your-deadlift

Tip: Finish Your Deadlift

Don't make this common mistake. Here's how to truly lock out your deadlift to get the most out of it.

Do-fall-outs-for-core-strength

Tip: Do Fall-Outs for Core Strength

Nail your abs and upper body with fall-outs. Here's how.

Master-the-single-arm-bench-press

Tip: Master the Single-Arm Bench Press

Strengthen your core and boost your barbell bench press with this exercise.

Master-the-sliding-lunge

Tip: Master the Sliding Lunge

Use this technique to make your regular barbell and dumbbell lunges work even better.

Negative-pull-ups-for-strength-size

Tip: Negative Pull-Ups for Strength & Size

Use this training method as a finisher, a pre-exhaust technique, or just to boost your pull-up strength.