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Dumbbell_chest_press_21s_with_isometric
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Tip: Dumbbell Chest Press 21s with Isometric

Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.

Biceps_21's_%e2%80%93_a_new_variation
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Tip: Biceps 21's – A New Variation

This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.

Spiderman-push-up
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Tip: Spiderman Push-Up

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

Modified_dragon_flags

Tip: The Modified Dragon Flag

The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.

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.

Eccentric_overload_bench_press_with_prep

Tip: Eccentric Overload Bench Press with PREP

NFL athlete Bryce Canady demonstrates the power rack eccentric potentiation (PREP) method of overloading a slow negative.

Landmine-chop

Tip: Landmine Chop

Develop overall strength and athleticism with this rotational move.

Rotational-medball-throw

Tip: Rotational Medball Throw

Exercises like this one, performed in the transverse (rotational) movement pattern, add to your overall athleticism.

4-ways-to-increase-grip-strength

Tip: 4 Ways to Increase Grip Strength

The harder you can hang on and squeeze, the stronger you can get. Try these drills.

Goblet-lateral-lunge

Tip: Goblet Lateral Lunge

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

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.

Cable-rear-delt-flye-single-arm

Tip: Cable Rear-Delt Flye – Single Arm

Strengthen horizontal shoulder abduction with this move.

Valslide-chest-flye

Tip: Valslide Flye

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

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.

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.

Weight-plate-chop

Tip: Weight-Plate Chop

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

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.

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.

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.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

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

Deadstart-dumbbell-row

Tip: Dead-Stop Dumbbell Row

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

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.

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.

Dip-iso-holds

Tip: Dip Iso-Holds

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

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.