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The-right-way-to-dumbbell-bench-press

Tip: The Right Way to Dumbbell Bench Press

Start at the bottom with the palms facing each other. Rotate on the way up so the palms are facing forward in the end position.

The-ring-muscle-up-overview

Tip: The Ring Muscle-Up, Overview

This has been called the most complete upper-body exercise. Want to learn it? Here's a quick guide.

The-rkc-plank

Tip: The RKC Plank

This activates 4 times more lower abs, over 2 times the internal oblique and over 3 times the external oblique musculature compared to the standard plank.

The-rusin-shoulder-warm-up

Tip: The Rusin Shoulder Warm-Up

Prepare your shoulders for heavy lifting with this tri-set.

The-scrape-the-rack-triceps-extension

Tip: The Scrape The Rack Triceps Extension

Apply pressure against the rack throughout to really build the long head of the triceps.

The-seated-box-jump

Tip: The Seated Box Jump

This seated variation of the box jump helps athletes develop power from the ground up.

The-seated-cable-shrug

Tip: The Seated Cable Shrug

Nail your middle and lower traps with this shrug variation.

The-single-arm-bench-press

Tip: The Single-Arm Bench Press

To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.

The-single-arm-crossover

Tip: The Single-Arm Crossover

This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.

The_single-arm_pullover

Tip: The Single-Arm Pullover

This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.

The-single-arm-reverse-crossover

Tip: The Single-Arm Reverse Crossover

This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.

The-sled-power-walk

Tip: The Sled Power Walk

Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.

The-sled-press

Tip: The Sled Press

Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.

The-squat-stance-deadlift
NEW

Tip: The Squat-Stance Deadlift

Sumo? Conventional? Nah, it's somewhere in between. Here's how to do it.

The-stability-ball-crunch

Tip: The Stability Ball Crunch

Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.

The-standing-barbell-rollout

Tip: The Standing Barbell Rollout

A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.

The-standing-kettlebell-shrug

Tip: The Standing Kettlebell Shrug

Barbell shrugs are great, but if that's all you do you're missing a major portion of the traps. Try this.

The-star-pattern-pull-apart

Tip: The Star Pattern Pull-Apart

Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.

The-steinborn-squat

Tip: The Steinborn Squat

Back in the day, strongmen didn't have squat racks, but they did have crazy-strong cores. This is why, and it's still a good exercise today.

The-straight-arm-pulldown-for-big-lats

Tip: The Straight-Arm Pulldown for Big Lats

If you only do pulldowns and rows for lats, you're missing something... like your lats in many cases. Try this to really target them.

The-stubborn-triceps-workout

Tip: The Stubborn Triceps Workout

Dead-stop triceps extensions followed with close-grip presses. Do it. Here's how, and why it works.

The-suitcase-lunge

Tip: The Suitcase Lunge

Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.

The-sumo-deadlift

Tip: The Sumo Deadlift

Strengthen your glutes and hamstrings with the sumo deadlift. Here's how it's done.

The-sumo-deadlift-from-deficit

Tip: The Sumo Deadlift From Deficit

Build hip strength to boost your squat and deadlifting numbers with this accessory lift.

The-super-slow-chin-up

Tip: The Super Slow Chin-Up

Build your grip strength, forearms, and biceps with only one rep of this move. Check it out.