Core
Penguin Taps: Tone Your Abs and Strengthen Your Core
Don’t let the name of this exercise fool you. Penguins are cute; this exercise is not. The penguin taps exercise focuses on your midriff. The irony…
Exercise Guides: Form, Muscles Worked and Variations
Step-by-step guides to 979 exercises. Each one covers setup, form cues, the muscles worked, common mistakes and variations. Pick a body area, start with the guides lifters use most, or find a swap for a movement you can't do.
979exercise guides
8body areas
Exercise guides: page 16
Guides added or rewritten most recently.
Shoulders
Maximize Strength with Band Push-Ups for Upper Body Power
The bodyweight push-up has long been the standard by which calisthenics fitness is measured. However, the one major downside is that once you can do so…
Legs and Glutes
7 Best Knee Extension Exercises for Bigger, Stronger Quadriceps
We’re often told that big compound or multijoint exercises are the best way to build muscle size and strength. Examples of compound exercises include squats, bench…
Arms
Band Pushdown: Sculpt Your Triceps and Strengthen Your Arms
It’s not a stretch (pun intended) to say that band pushdowns are a powerful tool that anyone can use to increase the size and strength of…
Shoulders
A Dozen Lateral Raise Variations for Wider Shoulders
Wide, defined shoulders are the trademark of a quality physique. They’ll make you look great, whether you’re wearing a tank top or a suit. Well-developed shoulders…
Chest
Incline Hex Press: Target Your Chest, Triceps, and Shoulders
Nothing says ‘ripped’ better than a striated chest. The problem is that most folks limit their chest workouts to the bench press, dumbbell press, and machine…
Back
Kneeling Cable Pullover: Target Your Lats and Upper Body Strength
Your back is the second biggest muscle group. A developed back can take your physique aesthetics to the next level. Wide latissimus dorsi muscles can accentuate…
Back
Band Seated Row: Target Your Back Muscles for Maximum Gains
Resistance bands and (back) home workouts go together like peanut butter and chocolate. Especially because of the space and money needed for a good home gym…
Arms
The 10 Best Forearm Exercises for Arm Wrestling
While strength matters in arm wrestling, technique matters, too. There are several tricks you can use to beat a stronger opponent, such as moving your hand…
Arms
Triceps Pushdown Comparison: Rope vs. Straight Bar vs. V-Bar (Which is Better?)
The quantity of breaths we receive is predetermined, and we aim to maximize the value of each. This is also why we are always looking for…
Legs and Glutes
Cable Reverse Crunch: Target Your Core for Maximum Strength
The cable reverse crunch is not a familiar exercise to most of us (admit it, you’ve never tried it). Hopefully, that will change as we’re convinced…
Legs and Glutes
Leg Press Variations for Powerful Quadriceps
While the squat remains the number one exercise for building powerful quads, the leg press is right up there. The leg press is a terrific alternative…
Legs and Glutes
Strengthen Your Legs: Master the Duck Walk Exercise
There are a lot of exercises named after animals. In many cases, these exercises emulate the movements of powerful animals, like tigers (push-ups), bears (crawling), and…
Legs and Glutes
Strengthen Your Shins: Master the Tibialis Raise Today!
There are over 600 muscles in the human body. Still, most bodybuilders and exercisers tend to focus all their attention on about a dozen or so…
Core
The Best Lower Abs Exercises
Without a doubt, the lower abs are one of the most common “problem areas” that exercisers want to improve. Getting the upper abs to pop is…
Chest
Chest Stretch: Unlock Your Chest and Strengthen Your Pecs
Technology has a lot of benefits. For example, things like cars, cranes, and computers allow humans to save energy, perform tasks faster, and enjoy longer, safer,…
Back
6 Best Lower Back Barbell Exercises for a Rock-Solid Lumbar Region
Most lifters won’t touch lower body exercises with a ten-foot pole. This, however, makes their lower back the weakest link in their physique, hampering their performance…
Legs and Glutes
Maximize Leg Power: Ultimate Wind Sprints for Total Leg Strength
If you want the perfect core routine, most experts would agree that you need a hanging ab variation, like wind sprints, for example. Note: Despite what…
Shoulders
Shoulder Tendonitis: Symptoms, Causes, Treatment, and Prevention
Of all the injuries, aches, and pains that affect bodybuilders and weightlifters, shoulder problems are the most common. That’s because almost every exercise you do directly…