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Band-resisted-push-up

Tip: Band Resisted Push-Up

Don't abandon the push-up just because you've gotten too good at it. Try this variation and make it tougher.

Bear-dogs

Tip: Bear Dogs

Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.

Blackburns

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.

Dumbbell_shoulder_press__ladder_set

Tip: Dumbbell Shoulder Press, Ladder Set

To do a ladder set, start with a weight you can lift for 15 reps. Do 2, 4, 5, and 10 reps with ten-second breaks between each.

Fix-your-reverse-flyes

Tip: Fix Your Reverse Flyes

Build your rear delts and upper back by flipping your grip on reverse flyes (bentover lateral raises). Here's how.

Foam-roller-thoracic-spine-extension

Tip: Foam Roller Thoracic Spine Extension

An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.

Front-foot-elevated-split-squat

Tip: Front Foot Elevated Split Squat

For more quad emphasis, try this split squat variation.

Hanging-band-bench-press

Tip: Hanging Band Bench Press

Looks crazy, but when used as a supplement to your regular benching it can really promote healthy shoulders and boost your standard bench press.

Hanging-leg-raise-(modified)

Tip: Hanging Leg Raise (Modified)

In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint.

Kyphosis-and-back-training

Tip: Kyphosis and Back Training

Working on your posture? Your choice of back exercises could be making it worse. Here's what you need to know.

Negative-rep-neutral-grip-chin-up

Tip: Negative Rep Neutral Grip Pull-Up

Struggling with pull-ups? Do negative-only reps using a neutral grip. Once you can do a single, 30-second eccentric, you'll be able to do one good pull-up.

Peterson-step-up

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Prone-plate-transfer

Tip: Prone Plate Transfers

Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.

Push-ups-with-single-arm-deficit

Tip: Push-Ups with Single-Arm Deficit

If you're using good form, this will practically train your entire body.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

A more effective variation of wall slides for shoulder and upper back health.

Reverse_flye_with_external_rotation

Tip: Reverse Flye with External Rotation

Make this rear-delt exercise even better by rotating your hands at the finish.

Reverse-grip-paused-pulldown

Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.

Scap-pull-ups-for-better-muscle-activation

Tip: Scap Pull-Ups for Better Muscle Activation

Master this and you'll get better gains from your regular pull-ups. Here's how to do it.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

Set_up_your_deadlift_like_this

Tip: Set Up Your Deadlift Like This

Here's a smart way to deadlift that gives you more control, protects the lower back, and help you hit that next PR.

Spiderman-push-up

Tip: Spiderman Push-Up

Hit your abs and obliques while also improving your hip mobility.

Spiderman-walk-with-thoracic-rotation

Tip: Spiderman Walk with Thoracic Rotation

This simple drill takes care of a few different mobility issues.

Squeeze-the-bar-in-bench-press

Tip: Squeeze-The-Bar-In Bench Press

If chest size if your goal, don't use the common spread-the-bar-apart cue. Instead, squeeze the bar in. Here's why.

Straight-leg-bridges

Tip: Straight-Leg Bridges

Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.

Hand-walkouts

Tip: The Hand Walkout

This is a great progression from the classic ab wheel rollout from the knees, especially for taller guys with long levers.