Most lifters in the gym have performed the classic flat bench press to build chest size and upper body pressing strength. When it comes to variations of this time-honored exercise, most lifters adjust the ... Continue Reading
How to Do the Weighted Pull-Up — Benefits, Variations, and More
Pull-ups are often called the king of upper body lifts — but do you know what is even more worthy of the crown? Adding resistance and doing more pull-ups. There will come a point when bodyweight pull-ups ... Continue Reading
How to Do the Hip Thrust — Variations, Benefits, and Common Mistakes
It’s difficult to walk into a gym and not run into someone trying to develop their posterior chain with set after set of hip thrusts. The exercise has actually been around for a long time, but it’s gotten ... Continue Reading
How to Do the Inverted Row — Benefits, Variations, and More
Bodyweight exercises are often shunned by “hardcore” gym-goers who only deem worthy exercises when you lift heaps of hard-cast iron. Yet they forget that bodyweight movements can be very beneficial, and ... Continue Reading
How to Do the Hack Squat — Benefits, Variations, and More
When leg day rolls around, many lifters prioritize barbell exercises like squats and Romanian deadlifts. That’s a generally reliable approach for building size and strength, but an aversion to machine ... Continue Reading
How to Do the Push-Up — Benefits, Variations, and More
Push-ups might be one of the few exercises that most people on the planet have performed (or attempted to perform). Whether it’s as part of physical education in school, in a fitness test, or as a quick ... Continue Reading
How to Do the Reverse Crunch for Strong, Well-Developed Abs
Some people completely shy away from direct ab exercises, either out of boredom or because they believe the big compound exercises like squats and overhead presses work their abs enough. But plenty of ... Continue Reading
How to Do the Triceps Kickback for Arm Size
Mention the triceps kickback in certain lifting circles and you might generate some side eye looks of disappointment or even a bit of mocking laughter. This short-sighted response comes from the exercise's ... Continue Reading
How to Do the Cable Crossover for Chest Size
If you want the most well-developed chest possible, the bench press is not enough. Sure, big multi-joint lifts are very efficient at putting heaps of meat on your frame, but if you really want to take your ... Continue Reading
How to Do the Standing Calf Raise for Complete Leg Development
Some people go to the gym just to look good, and that’s a fine goal to have. They spend time and effort working various muscle groups to improve their aesthetics and reach their dream physique. Yet, some ... Continue Reading
How to Do the Goblet Squat for Lower Body Size and Mobility
In the gym, simple training does not always mean easy training. Some of the most simple-looking exercises can be the most challenging, as well as the most beneficial. Many lifters are familiar with the ... Continue Reading
How to Do the Incline Dumbbell Curl for Bigger, Stronger Arms
Whether you train for strength, for looks, or for function, you should be training your biceps. Specifically, you should be doing the incline dumbbell curl. True, the incline dumbbell curl is an old-school ... Continue Reading
How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility
Most dedicated lifters show up to the gym ready to do what it takes to work toward their goals. But it’s not always fun and games, and some workouts are approached with less enthusiasm than others. Leg ... Continue Reading
How to Do the Kettlebell Swing for Explosive Power, Strength, and Conditioning
Kettlebells are a fantastic tool that had a resurgence in the lifting world over the last 20 years, after well over a century of use around the world. They're versatile and can be used to get stronger, put ... Continue Reading
How to Do the Incline Bench Press for Upper-Body Size and Strength
Some lifters hail the classic barbell bench press as the king of the upper body lifts, but its cousin the incline bench press could be a serious contender for the throne. Unjustly frowned upon in favor of ... Continue Reading
How to Do the Bent-Over Barbell Row for a Bigger, Stronger Back
They say, “you gotta row to grow.” And what they’re (almost always) referring to is the big, basic, bent-over barbell row. The barbell row is one of the most challenging exercises you can you implement ... Continue Reading
How to Do the Reverse Lunge for Powerful Legs and Rock-Hard Glutes
Everybody’s keen on boasting about their squat numbers, but many people overlook single-leg work. That’s a pity because unilateral exercises — single-arm or single-leg movements — offer unique benefits ... Continue Reading
How to Do the Back Squat for Size and Strength
"Down the road, in a gym far away, a young man was heard to say, 'No matter what I do, my legs won't grow!' He tried leg extensions, leg curls, leg presses, too. Trying to cheat, these workouts he'd ... Continue Reading
How to Do the Chin-Up for Bigger Arms and a Stronger Back
Many lifters want to follow programs that deliver results without wasting time in the gym. One of the most effective ways to achieve that is to train with exercises that work multiple muscles at once. Many ... Continue Reading
How to Do the Triceps Pushdown for Bigger Arms
Got a cable machine? Then you've got access to one of the most fundamental exercises to directly target and isolate the triceps. The triceps pushdown, sometimes called a pressdown, is perfectly suited to ... Continue Reading
How to Do the Dumbbell Flye for a Complete Chest
The bench press is seen as the go-to chest exercise by many lifters looking to build a well-rounded set of pecs, but it has some limitations. Most significantly, it’s not actually a “chest” exercise. It’s ... Continue Reading
How to Do the Single-Arm Dumbbell Row for Bigger Lats
Back workouts will always require both vertical and horizontal pulling exercises for complete development. While pull-ups and pulldowns are common vertical pulls, one of the most fundamental horizontal ... Continue Reading
How to Do the Arnold Press for Fully Developed Shoulders
An exercise’s name doesn’t usually hold too much value beyond summarizing what it is or how it’s done. The bench press has you lying on a bench while pressing. The barbell row has you, well, rowing a ... Continue Reading
How to Do the Cable Crunch for Ab Strength and Size
There are typically two camps when it comes to ab training. There are those who are purely focused on strengthening their abs to hoist more weight and perform better as an athlete. And then some folks are ... Continue Reading
