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Hands-free-front-squats
NEW

Tip: Hands-Free Front Squat

This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.

Partial-rom-vs-full-rom-triceps-extensions
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Tip: Partial ROM vs. Full ROM Triceps Extensions

In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.

Posture_and_the_behind-the-neck_press
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Tip: Posture and the Behind-the-Neck Press

Is it really a bad exercise? That depends on your posture and your overall training history.

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
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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.

Reverse-crunch_-correct-form

Tip: Reverse Crunch, Correct Form

Using a tight, controlled range of motion (reducing any leg kicking) forces your abs to do more work.

Hanging-led-raise_-proper-form

Tip: Hanging Leg Raise, Proper Form

For this exercise, a short range of motion is superior. If you knees/legs go too far down, it just becomes a hip flexor exercise.

Cable-side-bend

Tip: Cable Side Bend

People do this exercise with a dumbbell, but you'll get better results with an angled low cable.

Double-band-hip-thrust

Tip: Double Band Hip Thrust

Get more butt stuff done with this variation of the hip thrust.

Lateral-band-walk-(band-around-feet)

Tip: Lateral Band Walk (Band Around Feet)

For more gluteal activation, place the band around the feet.

One-and-one-fourth-squat

Tip: One and One-Fourth Squat

This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.

Paused-squat_-dimitri-klokov

Tip: Paused Squat, Dimitri Klokov

Paused squats are effective for developing absolute strength. Here's Dimitri Klokov performing them with an ungodly amount of weight.

Box-squatting-an-overview

Tip: Box Squatting – An Overview

Just about everything you need to know about one of the best squat variations out there.

Triple-set-for-delts

Tip: Triple Set for Delts

Use heavy, moderate, and band resistance to build strong, healthy shoulders.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Kettlebell-flyes-and-presses

Tip: Kettlebell Flyes and Presses

Use kettlebells for this complex, which includes two types of flyes and one press.

Press-medley

Tip: Press Medley

This medley will blow up your pecs in only one set.

Multi-contraction-drop-set

Tip: Multi-Contraction Drop Set

Turn on the pecs with this drop set to make subsequent pump work more effective.

Bench-thoracic-spine-mobilization

Tip: Bench Thoracic Spine Mobilization

Most heavy lifters need better thoracic spine mobility. Here's one way to get it, while also stretching your lats and triceps.

Cable-rows-with-pre-set-iso-hold

Tip: Cable Row with Pre-Set Iso-Hold

Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.

Intra-set-load-contrast-set

Tip: Intra-Set Load Contrast Set

To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Dumbbell-pull-across-plank

Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.