Grab some weight and hit the stairs for an intense metcon workout. Here are 5 ways to do it.
Make this partial range exercise last at least 60 seconds per set and you'll trigger new delt growth with constant tension.
The single-arm push-up is one the most complete exercises you can do... if you know how to do it right. Here's how it should look.
The kettlebell swing is a great exercise. Here's how to do it without a kettlebell that's even better.
This core exercise will nail your obliques and even your glutes. No chain? Use a rope or a bar.
This odd-looking exercise puts the whole deltoid group under constant tension and works angles that aren't normally trained.
Build muscle and boost your work capacity with this exercise combo.
Hit your abs, triceps, and chest. All you need is a medicine ball.
To build a strong core, you need more than crunches. Try this.
There's the standard plank exercise, the tougher one-arm plank, and then there's this – one of the toughest variations in existence.
Nail your middle and lower traps with this shrug variation.
This technique improves your bench press mechanics and pressing power. Here's how to do it.
Build your traps and upper back with bodyweight. Here's how.
Build your chest and improve your lifting mechanics with this bench press variation.
Barbell shrugs are great, but if that's all you do you're missing a major portion of the traps. Try this.
This one looks weird, but you'll see how effective it is after your first rep.
To prevent imbalances, don't forget to train the part of your traps that you can't see in the mirror. Here's how.
Build more strength and hit your pecs harder with this simple but challenging adjustment.
If you only do standing shrugs, you're missing a big part of your traps. Try this.
When you do rows with a supinated grip, there's a greater overload stimulus on the biceps and you turn regular barbell rows into an arm AND back-builder.
Recruit more muscle, wake up your nervous system, and get more athletic. Squat jumps bridge the gap between jumping in sport and squatting in the gym.
Become a better athlete. Broad jumps are awesome for developing explosive horizontal hip power and athleticism.
This is an awesome exercise for horizontal pressing power. It increases explosiveness and helps you recruit more muscle.
Here's a quick overview of four methods more advanced lifters use to bench press more weight and keep the gains coming.
Ball slams will help you recruit more muscle fibers. This means you'll be able to go heavier and build more muscle during your regular weight training.