Getting stuck at the bottom of your bench press? Use this technique to build bottom-up strength.
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
For this mechanical drop set, you go from the hardest to easiest movement to match your fatigue level: wide flyes, bent-arm flyes, push-ups.
This complex (a continuous series of exercises using the same weight) consists of a deadlift, a snatch, two overhead squats, and a snatch balance.
This complex (a series of exercises using the same weight) consists of a 1 clean deadlift, 1 hang clean, 2 front squats, and a jerk.
Do chest dips lead to injury? Yes, if you do them wrong. Here's a quick guide to doing them right.
The dead bug is a popular and surprisingly tough core exercise. Once you master it, ramp it up with this variation.
Using chains for dips is not only a good way to add weight, the chains will actually teach proper form on regular dips.
This dip variation not only looks cool, it teaches you to perfect your form and prevent sag on regular dips. Hits your core too.
If you have trouble with proper form on dips, try this variation where you're forced to pull the toes up. It immediately fixes most form problems.
Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.
Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.
Start with 10 presses and 20 front squats. On the next set, do as many presses as you can, then double that number for front squats. Continue until jacked.
For wide delts, overload the top half of this exercise with bands. Or use dumbbells plus bands. Drop the bands upon failure to extend the set.
The wrist roller is a proven grip and forearm builder. Ramp up the time under tension by standing on a step. Shoot for 30-60 seconds of constant tension.
Some lifters have great mobility, but low control when it comes to squats. Here's what they need to know.
Fix your ugly squat by squatting. Here's how.
This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.
Make this exercise work even better for pecs. Here's how.
Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.
Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.
Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.
Protect your neck. Here are some great exercises for athletes to build and strength the neck.
Big bench pressers use this movement to build the upper back and protect shoulder health.
This style of row is great for back hypertrophy and for building your grip for the deadlift. Go for at least 20 reps, Kroc-row style.