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14 articles
Chain-press

Tip: The Chain Press

This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.

Neutral-grip-bench-press

Tip: Neutral Grip Bench Press

Use this style of bar when internal shoulder rotation is a limiting factor and regular benching is painful.

Bench-press-with-shoulder-saver-pad

Tip: Bench Press With Shoulder-Saver Pad

Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.

The_burpee_and_reverse_lunge_combo

Tip: The Burpee and Reverse Lunge Combo

Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.

Zercher-squat-with-zig-zag-bar

Tip: Zercher Squat with Zig-Zag Bar

The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.

High-box-squat-with-safety-bar

Tip: High Box Squat with Safety Bar

When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.

Reverse-lunge-from-step

Tip: Reverse Lunge from Step

This knee-friendly variation is great for your quads, glutes, and hamstrings.

Rear-foot-elevated-split-squat-from-step

Tip: Rear-Foot Elevated Split Squat from Step

Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.

Standing-neck-supported-barbell-shrug

Tip: Standing Neck Supported Barbell Shrug

Shrugs are great, but most lifters only do them vertically. They can also be done horizontally to hit different areas of the traps and back.

The-seated-cable-shrug

Tip: The Seated Cable Shrug

Nail your middle and lower traps with this shrug variation.

Master-the-chin-up-shrug

Tip: Master the Chin-Up Shrug

Build your traps and upper back with bodyweight. Here's how.

The-standing-kettlebell-shrug

Tip: The Standing Kettlebell Shrug

Barbell shrugs are great, but if that's all you do you're missing a major portion of the traps. Try this.

Nail-your-middle-and-lower-traps

Tip: Nail Your Middle and Lower Traps

To prevent imbalances, don't forget to train the part of your traps that you can't see in the mirror. Here's how.

The-kelso-shrug-for-traps-and-back

Tip: The Kelso Shrug for Traps and Back

If you only do standing shrugs, you're missing a big part of your traps. Try this.