Here's a shoulder-friendly alternative to the dumbbell floor press that builds full body tension and allows you to really load it up.
If you want to sumo-deadlift scary amounts of weight, then add the sumo RDL into your training plan.
Try this cross-body exercise to fill in your strength gaps and perform better athletically.
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.
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.
Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.
A more effective variation of wall slides for shoulder and upper back health.
With this variation, you come to a complete stop at the bottom of each rep.
Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.
Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.
Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.
Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.
Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.
For this deadlift variation, stand on a small platform or plates. Great accessory exercise to boost your standard deadlift strength.
With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.
Not only is this a great core exercise, it'll help you overhead press better by teaching you to use full-body tension.
Trouble pressing overhead? It could be a mobility issue. Try this drill.
The Z press is the ultimate exercise to test your ability to keep your posture while pressing something overhead.
This accessory lift teaches you to use proper form before moving to the standing barbell press.
Use this to strengthen your stabilizers and get stronger in all overhead pressing movements.
This exercise will boost your front squat strength and improve your form. If you can hold for more than 30 seconds with 135 pounds, you're awesome.
Do as many good reps as you can in the 4-6 rep range. Your goal will then be to double that number of reps. To do that you take short rest periods (15 seconds).
In this variation of the Tabata method, do 20 seconds of front squats, rest 10 seconds, and repeat 8 times. Good luck!
Aim to complete 50 reps in four minutes, breaking up the sets and rest periods as needed. Work up to using your bodyweight on the bar.
Bad posture? Try this if you're chronically internally rotated at the shoulders. Good for rear delts and upper back too.