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The_near_perfect_trap_bar_deadlift

Tip: The Near-Perfect Trap Bar Deadlift

For those who aren't competitive powerlifters, the trap bar dead should be their go-to deadlift variation. Here's why.

The_deadlift_%e2%80%93_push_not_pull

Tip: The Deadlift – Push, Not Pull?

We think of the deadlift as a pulling exercise, and that's true. But it's also very much a pushing exercise. Here's why.

Jm-press-overview

Tip: JM Press Overview

Use this underrated accessory movement to build your triceps. Take a look at how they're done.

Floor-press-overview

Tip: Floor Press Overview

Build your lockout strength and the size of your triceps with this movement.

Trap-bar-complex

Tip: Trap Bar Complex

Complexes – a series of exercises performed in succession with a single implement – are a great way to build muscle, boost conditioning, and burn fat.

Ring-row

Tip: Ring Row

Performed with rings or a TRX, this row variation in infinitely scalable. Just adjust your feet and stance to make it harder or easier.

The-knee-block-squat

Tip: The Knee Block Squat

This movement blocking drill is a good first step when it comes to cleaning up your squat form.

The-wall-squat

Tip: The Wall Squat

Use this movement blocking drill to clean up your squat form.

Half-kneeling-single-arm-press

Tip: Half-Kneeling Single-Arm Press

Build shoulder and core strength with this exercise.

Dynamic-static_compound_set_%e2%80%93_quads

Tip: Dynamic-Static Compound Set – Quads

With this TUT method, you do 8-12 reps on the leg press followed by a static hold to failure. (Reps and holds are abbreviated for demonstration purposes.)

Bent_over_row_21s_with_isometric

Tip: Bent Over Row 21s with Isometric

Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.

Lat_pulldown_21's_with_isometric

Tip: Lat Pulldown 21's with Isometric

The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.

The_forward_leaning_biceps_curl

Tip: The Forward Leaning Biceps Curl

For a new stimulus, manipulate the force vector to change the point of maximal tension in the biceps.

Dumbbell_chest_press_21s_with_isometric

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

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

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.