This medley will blow up your pecs in only one set.
Turn on the pecs with this drop set to make subsequent pump work more effective.
Most heavy lifters need better thoracic spine mobility. Here's one way to get it, while also stretching your lats and triceps.
Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.
To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.
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.
Crank up your plank with this tough variation.
This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.
This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.
Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.
Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Initiate the pull from the floor with the hams. A common mistake is starting too fast off the floor. The feet leave the floor to re-adjust stance width.
Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.
Keep your shoulders healthy, stable, and strong with this unique accessory exercise.
Tried every shoulder exercise? Probably not this one, which is also great for functional core strength.
Want a really strong core? Add this tough ab exercise to your program.
Add a slow negative to this classic strength and power movement and you'll get a great full-body exercises for athletes.
Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.
This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.
Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.
Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.
Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.