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The_front-squat_iso_hold

Tip: The Front-Squat Iso Hold

This exercise will boost your front squat strength and improve your form. If you can hold for more than 30 seconds with 135 pounds, you're awesome.

Half-kneeling-bottoms-up-kettlebell-press

Tip: Half-Kneeling Bottoms Up Kettlebell Press

Use this to strengthen your stabilizers and get stronger in all overhead pressing movements.

Full-kneeling-dumbbell-overhead-press

Tip: Full-Kneeling Dumbbell Overhead Press

This accessory lift teaches you to use proper form before moving to the standing barbell press.

Z-press-variations

Tip: Z Press Variations

The Z press is the ultimate exercise to test your ability to keep your posture while pressing something overhead.

Alternating-handcuff-drill

Tip: Alternating Handcuff Drill

Trouble pressing overhead? It could be a mobility issue. Try this drill.

Ring-press-up

Tip: Ring Press-Up

Not only is this a great core exercise, it'll help you overhead press better by teaching you to use full-body tension.

Constant-tension-rdl

Tip: Constant Tension RDL

With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.

2.5-deficit-deadlift

Tip: 2.5 Inch Deficit Deadlifts

For this deadlift variation, stand on a small platform or plates. Great accessory exercise to boost your standard deadlift strength.

Dip-countdown

Tip: Dip Countdowns

Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.

Dead-stop-kneeling-ring-dips

Tip: Dead-Stop Kneeling Ring Dips

Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.

Dip-iso-holds

Tip: Dip Iso-Holds

Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.

Ring_dip_pull-up_inverted_row_hip_thrust_combo

Tip: Ring Dip/Pull-Up/Inverted Row/Hip Thrust Combo

Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.

Snatch-grip-deadlift

Tip: Snatch-Grip Deadlift

Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.

Deadstart-dumbbell-row

Tip: Dead-Stop Dumbbell Row

With this variation, you come to a complete stop at the bottom of each rep.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

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

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.

Partner-assisted-dumbbell-flye

Tip: Partner-Assisted Dumbbell Flye

The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.

Band-pullover

Tip: Band Pullover

With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.

Weight-plate-chop

Tip: Weight-Plate Chop

Try this cross-body exercise to fill in your strength gaps and perform better athletically.

Sumo-romanian-deadlift

Tip: Sumo Romanian Deadlift (RDL)

If you want to sumo-deadlift scary amounts of weight, then add the sumo RDL into your training plan.

Landmine_one-arm_floor_press

Tip: Landmine One-Arm Floor Press

Here's a shoulder-friendly alternative to the dumbbell floor press that builds full body tension and allows you to really load it up.

Valslide-chest-flye

Tip: Valslide Flye

Use Valslides or furniture sliders for this tougher-than-it-looks chest builder.

Cable-rear-delt-flye-single-arm

Tip: Cable Rear-Delt Flye – Single Arm

Strengthen horizontal shoulder abduction with this move.

Face-away-biceps-curl

Tip: Face-Away Cable Curl

Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.

Goblet-lateral-lunge

Tip: Goblet Lateral Lunge

Balance out all those sagittal plane squats and deadlifts with some frontal plane movements, like this one.