This push-back variation focuses more on your delts than your chest.
This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.
In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.
Is it really a bad exercise? That depends on your posture and your overall training history.
This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.
Use this style of bar when internal shoulder rotation is a limiting factor and regular benching is painful.
Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.
Using a tight, controlled range of motion (reducing any leg kicking) forces your abs to do more work.
For this exercise, a short range of motion is superior. If you knees/legs go too far down, it just becomes a hip flexor exercise.
People do this exercise with a dumbbell, but you'll get better results with an angled low cable.
Get more butt stuff done with this variation of the hip thrust.
For more gluteal activation, place the band around the feet.
This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.
Paused squats are effective for developing absolute strength. Here's Dimitri Klokov performing them with an ungodly amount of weight.
Just about everything you need to know about one of the best squat variations out there.
Use heavy, moderate, and band resistance to build strong, healthy shoulders.
This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.
Use kettlebells for this complex, which includes two types of flyes and one press.
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.