Chest
12 Best Decline Bench Press Alternatives
With 16 years in the trenches, I can confirm that most men who join the gym want to build a barrel chest. A chest so wide…
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 8
Guides added or rewritten most recently.
Shoulders
Seated Dumbbell Lateral Raise: Targeting Key Shoulder Muscles
In my experience, the seated dumbbell lateral raise is one of the best isolation exercises for promoting lateral deltoid hypertrophy. However, upon thorough research, I also…
Arms
Master Rope Tricep Extensions for Stronger Arms Today!
The rope tricep extension is one of the best isolation exercises for medial and lateral tricep hypertrophy. Based on my experience working with numerous clients, I…
Mobility & Stretching
12 Best Post-Run Stretches To Optimize Your Recovery
Did you know that for every 1,000 hours of running, between 2.5 to 12.1 injuries occur? Of these injuries, 50-75% occur due to repetitive movements resulting…
Mobility & Stretching
12 Shoulder Stretches To Relieve Shoulder Tightness
Did you know the shoulder joint is essentially the same structure as placing a golf ball on a golf tee? This means several muscles must work…
Mobility & Stretching
Hip Bursitis: Top 9 Strengthening Exercises and Stretches
One not-so-pleasant day, you get out of bed and experience hip pain. Many can relate to this because hip pain is one of the most common…
Core
Push-Ups Vs. Dips: Which One Should You Do?
According to popular opinion, the bench press is the best chest exercise. It’s undoubtedly the most popular. Consequently, most bodybuilders do bench presses to pump up…
Legs and Glutes
Reverse Hack Squat: Target Your Quads, Glutes, and More!
The reverse hack squat is an excellent back squat alternative to bias the quads and glutes. I regularly implement reverse hack squats in my lower body…
Core
Wide Push-Ups: Strengthen Chest, Arms, and Core Effectively
I’ve been doing push-ups for as long as I can remember. They were a staple of my upper body training when I was an athlete, and…
Mobility & Stretching
7 Best Stretches Before Squats to Crush Your PRs
Whether you should do static or active stretches before a workout is an ongoing debate in the fitness community. However, after analyzing dozens of data while…
Legs and Glutes
Toes Elevated Romanian Deadlift: Build Stronger Hamstrings & Glutes
Toes elevated Romanian deadlifts (RDLs) are among the most effective lower body posterior chain exercises. I frequently use them in my workouts and with clients as…
Legs and Glutes
Unlock Strength: Master the Reverse Squat for Full Leg Power
A lot of trainers believe that squats, deadlifts, and other compound exercises are all you need for a stronger core. As such, they include few, if…
Legs and Glutes
Transform Your Legs: Slant Board Squats for Total Lower Body
If you have poor ankle mobility, more precisely poor dorsiflexion, slant board squats can be a game-changer. I implement slant board squats in my training when…
Arms
Bodyweight Standing Row with Towel to Strengthen Your Upper Back
The Bodyweight Standing Row with Towel is a simple yet highly effective exercise for developing upper back strength, especially targeting the rhomboids, trapezius, and rear deltoids.…
Legs and Glutes
Cyclist Squats: Master Form for Stronger Legs and Core
Cyclist squats are among the best squat variations for targeting the quads because of their narrow stance. A study titled “Effects of Stance Width and Barbell…
Legs and Glutes
Engage Your Lower Body: Mastering Quarter Squats for Strength
Although quarter squats generally get a bad rap in the strength training community, I frequently incorporate quarter squats in my lower body workout routine and with…
Legs and Glutes
Pop Squats: Boost Strength & Tone Your Lower Body Effectively
I regularly implement pop squats into my warm-ups and light plyometric sessions. They are effective at improving the health and reactiveness of the joints while also…
Mobility & Stretching
The 15 Best Pre-Run Stretches To Optimize Performance and Prevent Injury
Do you want to have the best-run workout possible while also preventing injury? Then, you should incorporate sound stretching and mobility into your pre-run routine. As…
Core
Master Assisted Pull‑Ups: Build Powerful Lats Effortlessly
Transform your upper body strength with Assisted Pull-Ups! Master the technique, build powerful lats, and progress towards traditional pull-ups with ease. What Are Assisted Pull-Ups? Assisted…