Tip: Partial ROM vs. Full ROM Triceps Extensions
In one study, partial range of motion skull crushers triggered almost twice the muscle growth as full range of motion.
May 18
Tip: Posture and the Behind-the-Neck Press
Is it really a bad exercise? That depends on your posture and your overall training history.
May 17
Tip: The Chain Press
This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.
May 16
Tip: Neutral Grip Bench Press
Use this style of bar when internal shoulder rotation is a limiting factor and regular benching is painful.
May 15
Tip: Bench Press With Shoulder-Saver Pad
Shoulders banged up? Take a tip from top powerlifters and use a pad to reduce the tricky part of the range of motion.
May 14
Tip: Reverse Crunch, Correct Form
Using a tight, controlled range of motion (reducing any leg kicking) forces your abs to do more work.
May 13
Tip: Hanging Leg Raise, Proper Form
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.
May 12
Tip: Cable Side Bend
People do this exercise with a dumbbell, but you'll get better results with an angled low cable.
May 6
Tip: Triple Set for Delts
Use heavy, moderate, and band resistance to build strong, healthy shoulders.
May 5
Tip: Squeeze Press & Flye Combo
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.
May 4
Tip: Kettlebell Flyes and Presses
Use kettlebells for this complex, which includes two types of flyes and one press.
May 3
Tip: Press Medley
This medley will blow up your pecs in only one set.
May 2
Tip: Multi-Contraction Drop Set
Turn on the pecs with this drop set to make subsequent pump work more effective.
May 1
Tip: Bench Thoracic Spine Mobilization
Most heavy lifters need better thoracic spine mobility. Here's one way to get it, while also stretching your lats and triceps.
April 28
Tip: The Bradford Press
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.
April 27
Tip: Dumbbell Pull-Across Plank
Crank up your plank with this tough variation.
April 26
Tip: Lawnmower Back Extension
This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
April 24
Tip: Landmine Sumo Deadlift
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.
April 23
Tip: Dips With Band
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.
April 22
Tip: Ring Dips With Tempo Manipulation
Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.