Ultimate Core Exercises for Stronger Abs

Neider Press: Enhance Upper Body Power and Shoulder Strength

Most strength training exercises are done using a slow, controlled tempo. This keeps your muscles under near-constant tension which, research…

Banish Back Fat: 15 Effective Exercises for a Leaner, More Defined Physique

Let’s be honest: Back fat poking through a t-shirt isn’t aesthetically pleasing, and calling it ‘love handles’ doesn’t make it…

Offset Load Bench Press: Boost Chest, Arms, and Core Strength

As a former powerlifter, I’ve done plenty of bench pressing. But, to be honest, it was always my weakest competitive…

Archer Pushup: Target Your Chest, Triceps, and Core Effectively

Push-ups are arguably the most widely performed exercise on the planet, and everyone, from beginners to elite athletes, does them.…

Ring Push-Ups: Sculpt Your Chest, Arms, and Core Effectively

When it comes to getting in shape, many people think complicated workouts and diets are the way to go. They…

Sculpt Stronger Legs and Core with Sweeping Deadlifts

As a former powerlifter, I’ve done more than my fair share of deadlifts. In fact, I’d say the deadlift is…

Plate Press: Strengthen Chest, Shoulders, and Triceps Effectively

We all want to build a massive chest. To achieve that goal, most primarily rely on different variations of the…

Unlock Upper Body Strength: Master the Hex Press Exercise

Studies have shown that the difference between narrow and wide grips when performing chest press exercises isn’t massive (1). However,…

Build Strength with One-Arm Dumbbell Bench Press: Target Key Muscles

The one-arm dumbbell bench press is an excellent unilateral chest exercise widely used by elite athletes. However, regular gym goers…

Maximize Strength: Cable Press Around for Chest & Arms

The cable press around is a fantastic unilateral exercise for building chest size and strength as it enables a deep…

Deficit Pendlay Rows: Ultimate Guide to Build Back Strength

The deficit Pendlay row is an incredibly effective exercise for building a thick, wide, and muscular back and raw pulling…

Plyometric Push-Ups: Ignite Your Chest and Core Strength!

Plyometric push-ups can significantly benefit your power and strength development. They require substantial contraction of your fast-twitch muscle fibers and…

Transform Your Legs and Core with Block Cleans Workout

Block cleans are a variation of cleans used by Olympic weightlifters to simultaneously work on the power position and drop…

The Top 10 Lateral Raise Variations for Capped Delts

When building bigger, more muscular shoulders, most lifters focus on overhead press variations. This makes sense as compound exercises like…

The Push-Up Hack That Builds a Bench Press Chest (Without the Bench)

As well as being a 30-year veteran personal trainer, I’m also a former powerlifter. As such, I’ve spent a lot…

Dumbbell Pullovers: Target Your Lats & Chest Effectively!

Overhead pulling exercises are the most effective for crafting a back that is as wide as a billboard. However, building…

Reverse Lunges: Strengthen Quadriceps, Glutes, and More!

Reverse lunges are an excellent exercise for building leg and glute strength while being easier on your knees. In this…

10 Best Push Up For Biceps: The Forgotten Exercises For Sculpting Your Arms

Discover how push-ups can effectively target your biceps and transform your arm workouts. Learn the best push up for biceps…

12 Best Reverse Hyperextension Alternatives For Stronger Glutes, Hamstrings, and Lower Back

The late Louie Simmons of the Westside Barbell fame invented the reverse hyperextension machine to help athletes build a robust…

10 Lateral Raise Alternatives To Make Your Shouders Pop

With 16 years in the trenches and having coached hundreds of clients, I’m not shy to admit that the dumbbell…

12 Renegade Row Alternatives for Full-Body Strength

Explore the top 12 renegade row alternatives that target your back, core, and arms. Whether you’re a CrossFitter, bodybuilder, or…

Forearm Push Ups: Build Arm and Core Strength Effectively

The continual decline in average forearm and grip strength with age is largely a result of insufficient physical activity and…

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…

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…

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…

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…

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…

Weighted Parallel Bar Dips: Build Strength in Upper Body Muscles

Whether you are into bodybuilding, CrossFit, or calisthenics, parallel bar dips are a must-have in your exercise arsenal. As a…

Skater Squats: Master This Move for Stronger Legs and Core

If you’ve suffered countless ankle sprains like me and struggle to fully recover the lost range of motion (ROM), then…

Box Squats: Target Your Quads, Glutes, and More Effectively

Learn the Proper Technique for Performing Box Squats To Develop Better Athletic Performance, a Bigger Vertical Jump, and Less Chance…

Smith Machine Good Mornings: Target Your Hamstrings & Glutes

As a personal trainer with over 30 years of experience, I’ve lost count of the times I’ve read or heard…

Strengthen Hamstrings & Glutes with Banded Good Mornings

I’ve been a personal trainer for over 30 years and helped hundreds of people reach their fitness and weight loss…

Single-Arm Lat Pulldown: Target Your Back and Arms Effectively

The single-arm lat pulldown is a unilateral exercise following the vertical pull movement pattern. While bodyweight pull-ups and conventional bilateral…

Dumbbell Push Press: Strengthen Deltoids and Build Power

There are more overhead press exercises than most lifters will ever bother to memorize. The dumbbell push press is an excellent…

Seated Pike Pull-Ups: Target Your Back and Core Effectively

Pull-ups are my favorite back and biceps exercise. In terms of efficiency and effectiveness, they’re almost unbeatable. However, I also…

Master the Suspension Row: Target Back, Arms, and Core Strength

The predecessor technique to its more advanced, inverted counterpart, suspension rows are the default mode back movement for beginner exercisers.…

Suspension Inverted Row: Strengthen Your Back and Arms

Neither typically a beginner nor advanced-only technique, suspension inverted rows, also called the TRX low row, are a hybrid technique…

Master the Suspension Chest Press for Total Upper Body Strength

The suspension push-up is a bodyweight-based exercise that utilizes high-hanging straps with handles to provide resistance during different muscle and…

Master the Suspension Push-Up for Total Upper Body Strength

Suspension push-ups are nothing new, but there are generally two ways to do them. Holding onto the handles with your…

Master the Squat Jerk: Target Your Legs, Core, and Shoulders

Overhead presses and squats are two of the best exercises to build strength and muscle mass; the squat jerk delivers…

Transform Your Body: Total-Body Strength with Bikram Yoga

You’ve been curious about Bikram Yoga and have decided to take the plunge. You step into a well-heated studio space…

Band Straight Leg Deadlift: Target Hamstrings, Glutes & Core

Band straight leg deadlifts (BSLDL) are intended as a pull movement alternative to its free weight counterpart based on an…

Close Grip vs Wide Grip Lat Pulldown: Target Your Back Muscles!

Are you gripping your lat pulldown bar correctly? The answer could be the game-changer in your back-building journey. While the…

Master the Band Squat Row: Build Strength in 6 Key Muscles

Nothing says ultimate home exercise like a band squat row (Although it’s a solid gym exercise too). Two compound movements…

Strengthen Your Lower Body: Master the Horse Stance Exercise

Do you want to develop unbreakable lower body endurance or improve your hip mobility and knee stability? Look no further…

Unlock Strength: Master the Bench Squat for Total Leg Power

The squat is the king of lower body exercises. However, the barbell back squat has a steep learning curve, and…

Single Leg Bridge: Strengthen Glutes, Core & Hamstrings

Similar to planks, single leg glute bridges are an isometric core and glute focused exercise that challenges total body stability,…

Master the Band Front Raise for Stronger Shoulders & Chest

The band front raise is an accessory shoulder exercise that targets the front-facing head of your tri-muscle deltoids just above…

12 Best Dumbbell Trap Exercises For Building a Bigger Back & Shoulders

The trapezius muscle, or traps, is the second biggest back muscle group after the lats. These triangular-shaped muscles extend from…

Master the Band Assisted Pull-Up: Strengthen Your Back & Arms

Whether it’s a first backflip, slam-dunk, or the high coming off your first full pull-up, few things can compare to…

Planche Push-Ups: Master Your Strength, Build Powerful Muscles

Many exercisers skip doing push-ups as they feel they are too easy and do little to nothing for their strength…

Crescent Moon Anjaneyasana: Strengthen Your Hips and Core

A statuesque-like pose resembling that of Warrior I (But without the mythical backstory and a little more detailed), crescent moon…

Lotus Pose (Padmasana): Unlock Flexibility for Your Hips & Core

Easily the most iconic meditation posture, recognized in film and TV, and part of rich ancient Asian tradition, just about…

Transform Your Upper Body: Master the Yoga Push-Up

The classic push-up is one of the best exercises you can do for your upper body. Requiring nothing more than…

Mastering Tree Pose: Strengthen Key Muscle Groups Effectively

Tree pose, also known as Vrksasana is a body posture reminiscent of a healthy, tall, and resilient tree. Rooted down…

Unlock Strength: Mastering Garland Pose (Malasana) for Flexibility

A squatting asana, garland pose malasana is a true test of lower body strength, flexibility, joint mobility, and mental grit.…

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…

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…

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.…

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…

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,…

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…

Suspended Row: Target Your Back, Biceps, and Core Effectively

While called suspended rows, this uber-effective movement is more similar to bodyweight pull-ups. Although it’s much easier to do a…

Engage Your Upper Body: Angels and Devils Workout Guide

You’ve come to the right place if you’re bored with your ab training routines and want to spice up your…

Dragon Squat: Ultimate Full-Body Strength & Flexibility Move

According to a veteran athletics coach I used to know, a workout is not a workout without squats. Invariably, he…

Dumbbell Hack Squat: Target Your Lower Body for Maximum Gains

The dumbbell hack squat is a squat variation that helps you better target your quadriceps. This exercise is a great…

Steinborn Squat: Target Your Legs and Core for Maximum Gains

Old-school bodybuilders and weightlifters had it tough. Unlike today’s lifters, they had no plush gyms or access to fancy equipment.…

Boost Strength with Pegboard Climbing: Target Key Muscle Groups

Does your gym have a pegboard? Or are you thinking of buying one for your home gym? Either way, this…

Reverse Push-Up: Target Your Lats, Triceps, and Core Effectively!

You must do things others won’t to get results others can’t. And sometimes, it means doing push-ups — in reverse.…

Front Lever: Master the Ultimate Core and Back Strength Exercise

The front lever is a foundation exercise in gymnastics and calisthenics. It is one of the three lever exercises in…

Back Lever Exercise: Target Your Back, Core, and Arms Effectively

The back lever will challenge you to your core (no puns intended). It is a challenging gymnastics strength movement (at…

Meadows Row: Build Stronger Back and Arm Muscles Today!

John Meadows was a bodybuilder and physique coach known for his innovative and hardcore approach to lifting, which he called…

Maximize Upper Body Strength: Weighted Pull-Ups & Chin-Ups

The ability to perform a pull-up and chin-up can make you feel empowered. Most of us remember our first pull-up.…

Jumping Pull-Ups: Boost Your Back and Arm Strength Fast!

It’s hard to believe that CrossFit has been around for over 20 years. In the last two decades, CrossFit has…

Weighted Push-Up: Target Your Chest, Arms, and Core Effectively

The humble push-up is arguably the most widely performed exercise in the world. Just about everyone who works out has…

The 12 Best Sissy Squat Alternatives for Bigger, Stronger Quads

Let’s get one thing straight from the start of this article: there ain’t nothing sissy about sissy squats! In fact,…

The Ten Best Rope Climb Alternatives

When I was a young Royal Marine Commando, much of our physical training revolved around rope climbing. In fact, one…

Kang Squat: Strengthen Your Legs and Core Effectively!

When it comes to building lower body muscle size and strength, squats are hard to beat. They truly deserve their…

Pike Push-Ups: Target Your Deltoids and Build Upper Body Strength

The push-up (or press-up for our British readers) is the most popular and widely performed exercise on the planet. Almost…

Curtsy Lunge: Ultimate Guide to Sculpting Strong Legs & Glutes

The curtsy lunge is a functional exercise that can help you build core stabilization, muscle mass, strength, coordination, and balance. Only a…

Single Leg Step Ups: Sculpt Your Legs and Core Effectively

A more advanced variation of the popular aerobics class cardio activity, single leg step ups are the superior option for…

Power Up Your Shoulders: Band Shoulder Press Guide

If you want to build cannonball delts at home with limited equipment, we highly recommend the shoulder press (with bands).…

Single Arm Push Up: Master Form for Full Body Strength

Once upon a time, the single arm push-up was a feat thought to have only been achieved by exceptional humans.…

The 13 Best Barbell Squat Alternatives

An old athletics coach of mine once told me that a workout without squats is not really a workout. This…

Pendulum Squat: Target Your Lower Body Muscles Effectively

A lot of trainers think that working out with anything but freeweights is a waste of time. They believe that…

Master Rope Climbs for Total Upper Body Strength Gains

Rope climbs are one of those bucket list exercises that we’ve all wanted to check off at some point. You…

15 Best Shoulder Isolation Exercises For Bigger and Peeled Deltoids

Ask a rookie lifter or a gym bro about the best shoulder exercises, and they’ll probably point you toward compound…

10 Effective Incline Bench Press Alternatives

As every bodybuilder knows, if you want to develop the best possible physique, you need to train your muscles with…

Reverse Lunge (Leg Kick): Target Your Lower Body Muscles!

You don’t need to be a martial arts enthusiast to try the reverse lunge (leg kick) but if you need…

Master the Reverse Grip Pull-Up: Build Back & Arm Strength!

Are you an overhand or underhand grip type of exerciser? Some people choose to have the best of both worlds…

12 Cable Kickback Alternatives For Building Bigger and Stronger Glutes

It doesn’t matter how hard your friendly neighborhood gym bro tries to convince you that he doesn’t care about glute…

Mastering Chest to Bar Pull-Ups: Target Key Back & Arm Muscles

Pull-ups are one of the best back exercises around. Bodybuilders have long used them to build broad, muscular lats and…

Ultimate Devil Press: Full-Body Workout for Strength & Tone

It’s hard to believe that CrossFit has been around for over two decades. What was initially labeled a workout fad…

Wall Push-Ups: Strengthen Your Chest, Arms, and Core Muscles

There are over 600 muscles in the human body, and each one works in synergy with its neighbor to control…

Kipping Muscle-Up: Target Your Upper Body and Core Strength

Much like the popular CrossFit-based kipping pull-up, the kipping muscle up is a technique used to complete more work (timed…

Lateral Bounds: Engage Your Lower Body and Core Muscles!

Lateral bounds combine many different aspects of fitness and performance including plyometrics, resistance training, joint control, balance, athletic movement, and…

Ring Dips: Target Your Chest, Arms, and Shoulders Effectively

The bench press is arguably the world’s favorite chest exercise. But, despite its global appeal, the bench press is actually…

Transform Your Upper Body with Dumbbell Around the World

Take a look at almost every chest workout, and you’ll usually see bench presses right at the top. The bench…

13 Best Latissimus Dorsi Exercises to Build Bigger Lats

The lats are arguably the most important back muscles from an aesthetic standpoint. When developed properly, they give your back…

Cable Rear Delt Fly: Strengthen Your Delts and Upper Back

There is perhaps no better exercise for your posterior deltoid and back than the cable rear delt fly.  If you put…

Master Butterfly Pull-Ups: Strengthen Your Upper Body Muscles

Not so long ago, if you swung your legs during pull-ups or chin-ups, you’d probably be accused of cheating. After…

Standing Skull Crushers: Target Triceps for Maximum Gains

If you are after big arms, then you need to be working your triceps hard and often. Of the three…

Deep Knee Bends: Strengthen Quads, Glutes & More Effectively

As just about every fitness fanatic knows, squats are one of the most effective exercises you can do. Squats build…

Low Bar Squat: Target Your Quads, Glutes & More Effectively!

The squat is a fundamental strength training exercise. Whatever you are training for, they deserve a place in your workouts.…

Press-Up vs Push-Up: Targeting Key Muscle Groups Explained

If you’re reading this hoping to learn the difference between press-ups and push-ups, I’ve got bad news for you –…

Heel Elevated Squats: Target Your Quads, Glutes & More!

The squat is a functional movement that you cannot escape, no matter how hard you try. Whether you’re sitting down…

Kettlebell Seesaw Press: Strengthen Deltoids & Core Muscles

The kettlebell seesaw press is a version of the alternating kettlebell overhead press. It has carryover to other exercises and…

Hindu Squat: Strengthen Your Legs and Core Effectively

Physical, mental, and spiritual health is essential for overall well-being and quality of life. Disciplines to deal with each of…

The Best Glute Bridge Alternatives for a Stronger, Firmer, Shapelier Butt

Your gluteus maximus, or glutes for short, is the largest and potentially the most powerful muscle in the human body.…

Kettlebell Sumo High Pull: Build Glutes, Legs, and Upper Body

The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and…

The Best Home Squat Alternatives for Strong, Sculpted Legs

It doesn’t matter if you want bigger thighs, a firmer butt, to run faster, or jump higher; weighted squats deserve…

Air Squat: Target Your Quads, Glutes, and Core Effectively!

It’s hard to believe that CrossFit has been around for over 20 years. Initially labeled a bit of a fad,…

ATG Squat: Mastering Form for Stronger Legs and Core

When it comes to building muscle, getting strong, or training for sport, squats are often considered all but compulsory. After…

Kettlebell Pistol Squat: Target Your Lower Body & Core Strength

The kettlebell pistol squat is not for the faint of heart. This advanced movement requires a level of balance, mobility,…

Kettlebell One-Arm Row: Master Your Back and Biceps Strength

The kettlebell one-arm row is a back exercise variation and alternative to other single-arm back exercises. However, unlike the dumbbell…

Kettlebell Front Squat: Target Your Legs and Core Effectively

You might be thinking, “Isn’t this the same as the goblet squat”? While there are a lot of similarities in…

Kettlebell Thruster: Strengthen Your Core and Lower Body Today!

When it comes to functional exercises that make you a better athlete or more well-rounded in your fitness, the kettlebell…

15 Intense Push-Up Variations for Bodybuilders

Most bodybuilders use a combination of free-weight exercises and resistance machines to build bigger muscles, which is a process called…

8 Best Glute Isolation Exercises For a Bigger Rear

The gluteus maximus, or glutes for short, is one of the most important muscles in the body. It is involved…

The 15 Best Lunge Variations for Bigger, More Muscular Legs

When it comes to leg training, squats are the king of exercises. In fact, it’s hard to think of an…

Unique Cable Machine Exercises for Enhancing Your Back Development

Almost every modern-era bodybuilder has used the lat pulldowns and seated rows to build a muscular back. Purists may say…

13 Unique Bench Press Variations for Massive Pecs

The bench press is arguably the most popular strength training exercise. Powerlifters do it to build and test upper body…

Romanian Deadlifts: Target Hamstrings, Glutes & More!

Romanian deadlifts (RDLs) are one of my favorite posterior chain exercises. I’ve used them in my own training to beef…

Diamond Push-Ups: Tone Your Chest, Arms, and Shoulders!

The push-up is arguably the most widely-performed exercise in the world. Yes, the bench press is the crowned champion of…

Donkey Kick: Target Your Glutes, Hamstrings, and Core!

In the quest to build a better body, a lot of people go straight for the most intense exercises and…

Deficit Push-Ups: Target Your Chest, Arms, and Core Effectively

Push-ups are arguably the most widely performed exercise in the world. Everyone from professional athletes down to kids in PT…

Split Squat vs. Lunge – Which one should you do?

If you want to develop strong, muscular legs, exercises like barbell squats, leg presses, and Romanian deadlifts need to be…

Master Gorilla Row: Build Your Back and Strengthen Core

There are lots of exercises named after animals – spider curls, donkey calf raises, downward dogs, inchworms, bear crawls, crab…

Sumo Deadlift Vs. Conventional Deadlifts: Which is Best?

If you want to get stronger and more muscular, deadlifts should be part of your workouts. The deadlift is one…

Smith Machine Squat Alternatives for Powerful, Muscular Legs

The Smith machine is a controversial gym machine. On the one hand, using one for exercises like squats and bench…

Trap Bar Vs. Barbell Deadlift – Which One Should You Do?

It’s hard to think of an exercise that’s more important than deadlifts. Yes, the squat is the so-called king of…

Cable Pull Through Alternatives for Stronger Glutes and Hamstrings   

Cable pull-throughs are a FANTASTIC glute and hamstring exercise. However, unlike most posterior chain exercises, your lower back isn’t stressed…

Inverted Row Alternatives for a Broader, More Muscular Back

Inverted rows, also known as Australian pull-ups and body rows, are a very effective calisthenic or bodyweight back and biceps…

Master the Parallel Squat: Strengthen Your Legs Effectively

Squats are one of the most important exercises you can do. It doesn’t matter if you are training to build…

The 13 Best Landmine Press Alternatives for Massive Shoulders

The landmine is one of the most versatile training devices in the gym. Using just a landmine and a barbell,…

Power Clean Alternatives for Explosive Strength and Functional Muscle Mass

Power cleans are a simplified version of one of the lifts contested in Olympic weightlifting – the full clean and jerk.…

Hyperextension Alternatives for A Powerful Posterior Chain

It’s impossible to say which skeletal muscles are the most important, as each one has such different functions. However, there…

Skull Crusher Alternatives for Stronger, More Muscular Triceps

Skull crushers are so-called because, if you fail mid-rep, the bar could come crashing down on your head! While that…

Fire Hydrant Exercise: Boost Your Glutes and Core Strength!

Not so long ago, core training was THE major fitness industry trend. Entire workouts, group exercise classes, and even types…

Lat Pulldowns Vs. Pull-Ups: Which One Should You Do?

Back training is a must if you want to be strong and muscular. A well-developed back can add a lot…

Transform Your Glutes: Butt Ups for Stronger Legs & Core

A lot of trainers are against direct core exercises. They believe that the best and most time-efficient way to strengthen…

Build Strength: Kettlebell Alternating Row for Total Upper Body

The kettlebell alternating row is a back exercise that offers training variety, aka the spice of life. Rather than using…

Renegade Rows: Strengthen Your Core and Upper Body Muscles

When it comes to core and abs training, many people tend to focus on isolation exercises like crunches, sit-ups, and…

Crab Walk: Target Your Glutes, Core, and Upper Body Effortlessly

There are quite a lot of exercises named after animals, and that’s especially true in yoga. That’s because many of…

Boost Upper Body Strength with Alternating Kettlebell Press

The kettlebell alternating press or alternating kettlebell press is a functional shoulder-focused movement. The barbell, dumbbell, and machine press variations…

12 Best Pull Up Alternatives and Variations To Work The Same Muscles

Pull-ups are, in my experience as an ACE-certified personal trainer, one of the all-time best back and biceps exercises. Consequently,…

The17 Best Bent Over Row Alternatives for A Bigger, More Muscular Back

Bent-over barbell rows are a popular back exercise. Some of the best bodybuilders have used them to build backs that…

Z Press: Ultimate Guide to Strengthen Deltoids & Core

The bench press is a relatively recent addition to the exercise hall of fame. Invented shortly after the second world…

10 Best Face Pull Alternatives: Exercises for Better Posture and Shoulder Health

Rumor has it that face pulls were invented by legendary strength coach Charles Poliquin. Whether that’s true or not, coach…

One-Arm Pull-Up Mastery: Strengthen Your Back and Arms

Pull-ups and chin-ups, which are largely interchangeable, are staples of calisthenics training. Both exercises work your upper back and biceps.…

Jack Press: Ultimate Full-Body Workout for Strength & Tone

The jack press is like a two-in-one movement that helps to build up your cardio fitness, coordination, and maybe even…

15 Best Cable Back Exercises & Workouts to Level Up Your Training

Most newbie lifters gravitate toward free weight training, aiming for quick results. Free weights are undoubtedly among the most effective…

Hex Bar vs. Barbell Deadlift – Which One Should You Do?

Deadlifts are, hands down, one of the best exercises you can do for your posterior chain muscles—the muscles of your…

Front Lever Raises: Target Your Lats, Core, and Shoulders!

Front lever raises look impossible! When properly performed, your body appears to defy gravity. Unlike front lever holds, which are…

Master Australian Pull-Ups: Strengthen Your Upper Body Muscles

When it comes to bodyweight exercises, back builders are relatively few and far between. There are lots of lower body…

Hand-Release Push-Ups: Strengthen Your Upper Body and Core

Despite their obvious popularity, a lot of people’s push-up form leaves a lot to be desired. To do more reps,…

10 Seated Cable Row Alternative Exercises For Building A Massive Back

Seated cable rows are a staple in almost all back workout programs. Almost every gym around the world has a…

Knuckle Push-Ups: Target Your Chest, Triceps, and Core Effectively

While it’s impossible to prove, push-ups are probably the most widely performed exercise on the planet. Just about everyone who…

Master the Single Leg Romanian Deadlift for Total Lower Body Strength

Deadlifts are the core of most workout programs. They provide a highly targeted exercise that works not only the lower…

Frog Hops: Boost Leg Strength & Core Stability in One Move!

Frog hops aren’t an exercise you do to bring out your inner amphibian (although no one is stopping you). Rather,…

11 Best Kettlebell Back Exercises and Workouts

Everyone loves a good chest or abs workout. After all, these are the muscles you can see in the mirror.…

The 12 Best Cable Crossover Alternatives

Monday might be National Bench Press Day, but as most bodybuilders know, you need more than compound exercises to build…

Floor Press Vs. Bench Press – Which One Should You Do?

Ask most bodybuilders what their favorite body part is to train, and a lot of them will tell you it’s…

Yates Row: Build Back Strength & Sculpt Your Upper Body

Dorian Yates is a legend of modern bodybuilding. Not only was “The Shadow” enormously muscular, but he was also ripped…

10 Best Hip Thrust Alternatives for a Stronger Posterior Chain

Whether you want to run faster, jump higher, kick harder, lift heavier, or just look your best, a strong and…

Ultimate Burpees Workout: Target Every Key Muscle Group!

Burpees are one of those exercises that most people love to hate. A challenging set of burpees can leave you…

The 10 Best Alternatives to Lunges for Bad Knees

We’re big fans of squats and deadlifts at Fitness Volt. These two exercises are amongst the most productive and satisfying…

Boost Your Back: Dead Hangs for Stronger Shoulders & Arms

We’ll be the first people to admit that the dead hang is not the most exciting bodyweight exercise you can…

Master Chin-Ups: Sculpt Your Back and Arms for Maximum Gains

If you want to build muscle mass and strength, your choice of exercise matters. Some exercises are definitely better than…

Kroc Rows: Build Back Strength and Definition Effectively

There are two main ways to train your back – vertical pulling exercises such as pull-ups, chin-ups, and lat pulldowns,…

Box Jumps: Ultimate Exercise for Strong Legs and Core

Plyometric or jump training is one of the best ways to develop muscle power. Muscle power is your ability to…

Maximize Upper Body Strength with the Dumbbell Iron Cross

The dumbbell iron cross is undoubtedly a unique exercise that isn’t talked about much (at least not from what we’ve…

Dumbbell Incline Row: Target Your Back and Biceps Effectively

The dumbbell incline row, also called the chest-supported row, is a back exercise variation that’ll add muscle and strength to…

Dumbbell Front Raise: Build Strong Deltoids & Upper Chest

For many, the front delts are an overdeveloped muscle group and either don’t need much or any extra work because…

Cross Jacks: Total Body Workout for Strength and Tone

Almost everyone knows about jumping jacks but have you ever heard of cross jacks? There’s a good chance that you…

Decline Push-Up: Target Your Chest, Triceps, and Core!

The basic bodyweight push-up is a great exercise for building the chest, shoulders, and triceps. But there comes a point…

Cable Straight Arm Pulldown: Target Your Back and Arms Effectively

The cable straight arm pulldown (with rope) is an exercise that we highly recommend not just because it’s an effective…

10 Best Leg Press Alternatives

The leg press machine is a hugely popular exercise. Like the king of exercisers uses, squats, it can help you…

Total Body Strength: Master the Barbell Clean and Press

The barbell clean and press isn’t your typical gym exercise. However, it’s an excellent full-body movement for building muscle, increasing…

Dumbbell Bench Press: Build Chest, Shoulders, and Arms Fast

If you’ve ever had a chat with a fellow gym-goer about your workouts, invariably, the discussion will turn to the…

Dumbbell Deadlift: Master Your Hamstrings and Glutes Now!

Barbell deadlifts have taken the spotlight since the beginning of time but are dumbbell deadlifts effective enough to use in…

Cable Chest Press: Target Your Pecs, Delts, and Triceps Efficiently

It’s no exaggeration to say that the barbell bench press is the most popular chest exercise in the world. Go…

Incline Straight-Arm Pull-Down: Build Stronger Lats Today!

The incline straight-arm pull-down is a very effective exercise for building muscle and strength in the lats. It’s a great…

Cable Straight Arm Pulldown: Strengthen Your Lats Effectively!

The cable straight arm pulldown is an isolation exercise used for building muscle and strength in the Latissiumus Dorsi (Lats)…

Mastering Push-Ups: Engage Your Chest, Arms, and Core Muscles!

Push-ups, ancient in origin, have withstood the test of time as a highly effective and versatile exercise. Widely adopted by…

Master the Stability Ball Decline Push-Up for Total Chest Strength

The stability ball decline push-up is bodyweight exercise which builds muscle and strength in the Pectoralis Major (Chest). But the…

Smith Machine Kneeling Rear Kick: Target Your Glutes Effectively!

The Smith machine kneeling rear kick is a great exercise for building muscle and strength in the glutes. It’s an…

Pull-Up Exercise Guide: Build Back and Arm Strength Effectively

The pull-up is one of the most impressive (read: badass) exercises. You need incredible upper body strength and coordination to…

Kneeling Cable Hip Extension: Strengthen Glutes & Hamstrings

The kneeling cable hip extension is an isolation exercise which builds muscle and strength in the glutes and hamstrings. It’s…

Strengthen Your Back: Machine One-Arm Row for Maximum Gains

The machine one-arm row is a compound exercise which builds muscle and strength in the muscles of the back. Now,…

Dumbbell Rear Lunge: Strengthen Quads, Glutes & More!

The dumbbell rear lunge is an isolation exercise which builds muscle and strength in the leg muscles. It’s a fantastic…

Maximize Glute Gains: Straight-Leg Cable Pull-Through Guide

The straight-leg cable pull-through is a compound exercise which builds muscle and strength in the hamstrings and glutes, as well…

Close-Grip Push-Up: Target Triceps, Chest & Core Strength

The close-grip push-up is a compound bodyweight exercise best used for building muscle and strength in the tricep and chest…

Build Back Strength: Weighted Inverted Row for Total Upper Body

Pull-ups get all the glory when it comes to the best bodyweight back-building exercise, while inverted rows are often left…

Build Back Strength with One-Arm Lat Pull-Downs for Lats

The one-arm lat pull-down is a compound exercise which builds muscle and strength in the latissimus dorsi muscles of the…

Transform Your Back: Bent-Over One-Arm Cable Pull Guide

The bent-over one-arm cable pull is an isolation exercise which builds muscle and strength in the latissimus dorsi muscles of…

Cable Triceps Kickbacks: Master Your Form for Stronger Arms

No longer are triceps kickbacks thought of as just a ‘toning’ or women’s arm exercise. They’re a versatile exercise that…

Master the Landmine Row: Target Your Back and Arms Effectively

The landmine row, a timeless and old school exercise, is essential for achieving unparalleled back strength and growth. As a…

Master the Machine-Assisted Pull-Up for Back Strength

The machine-assisted pull-up is a great movement which effectively targets the latissimus dorsi muscles of the upper posterior chain. It’s…

Activate Your Glutes: Lying Single Straight-Leg Hip Extension

The lying single straight-leg extension is a lower posterior chain exercise which works the hamstrings and glutes. Now, there are…

Ultimate Barbell Overhead Press for Strong Shoulders & Core

The barbell overhead press is an excellent compound movement used for building maximum size and strength. It’s a powerful movement…

Barbell One-Leg Hip Thrust: Build Glutes & Strengthen Core

The barbell one-leg hip thrust is a very effective glute and hip flexor movement which develops muscle and strength in…

Straight-Back Seated Cable Row: Strengthen Your Back & Arms

The straight-back seated cable row is a compound movement which builds muscle and strength in the upper posterior chain which…

Master the One-Arm Bench Dip for Total Upper Body Strength

The one-arm bench dip is a more advanced variation of the same exercise where both arms work together to perform…

Master the Machine-Assisted Close Neutral-Grip Pull-Up

The machine-assisted pull close-grip pull-up is a great exercise for the back muscles. You will develop muscle gains and strength…

Knee Push-Up: Strengthen Your Chest and Core Effectively

The knee push-up is a compound bodyweight exercise which builds muscle and strength in the chest muscles. But, the triceps…

Twisting Cable Overhead Press: Tone Deltoids & Core Strength

The twisting cable overhead press is a very effective shoulder press variation which works the anterior (Front) deltoids. Now, it’s…

Svend Press: Target Your Deltoids and Pecs Effectively!

The Svend press, also known as the pinch press, is a very effective exercise for building bigger and stronger pectoralis…

Trap Bar Deadlift: Strengthen Your Legs and Core Effectively

There is something special about deadlifts. Lifting the big weights off the floor invokes primal masculine behavior, giving us a…

Bent Over Rows: Strengthen Your Back and Biceps Effectively

A king among mass and strength building exercises, the Bent Over Row is a must in your workout routine. We’re…

Standing Cable Hip Extension: Target Your Glutes & Hamstrings

Although squats and lunges are crowd favorites for developing buns of steel, they are not the only effective exercises for…

Double Cable Neutral-Grip Lat Pull-Down: Build Strong Lats!

The double cable neutral-grip lat pull-down is one heck of a back exercise because it really allows for full isolation…

Transform Your Triceps: Bent-Knee Bench Dip Guide

The bent knee bench dip is a variation of the body weight dip but it’s easier because you don’t need…

Transform Your Legs: Master the Barbell Lunge for Strength

The barbell lunge is one of the best leg exercises for the glutes and quads because you can emphasize one…

Seated Alternating Dumbbell Front Raise for Shoulder Strength

The seated alternating dumbbell front raise is an isolation exercise for the anterior (Front) deltoids. Now, although the anterior deltoids…

Plate Front Raise: Strengthen Shoulders & Core Muscles!

The plate front raise targets the anterior (Front) deltoids and all you need is a weight plate to perform this…

Single Leg Glute Bridge: Master Your Glutes and Core Strength

The single leg glute bridge is a bodyweight variation of a superior weighted posterior chain movement also known as hip…

One-arm Towel Row: Build Back Strength & Sculpt Muscles

The one-arm towel row is a great exercise for training the back muscles and it’s very unique in that only…

Ultimate Reverse Hyperextension: Sculpt Your Glutes & Core

The machine reverse hyperextension is an isolation exercise that works the Gluteus Maximus with some hamstring and lower back involvement…

Barbell Squat: Master the Move for Stronger Legs and Glutes

The barbell squat is a controversial exercise. Ask a trainer about his favorite lift, and he might tell you it…

Ultimate Jefferson Squat: Build Strength in Your Lower Body

The Jefferson squat is an incredibly effective exercise to target the quads, glutes, hamstring, and adductors. This exercise’s setup helps…

Superman Exercise: Strengthen Core, Glutes, and Back Muscles

Besides having the coolest name out of essentially any exercise, the Superman is a fantastic back exercise and all you…

Dumbbell Sumo Squat: Target Your Legs for Maximum Gains

The dumbbell sumo squat is a gift from the muscle-building gods for many reasons. It forces good lifting posture (good…

Bodyweight Fly: Target Your Chest and Arms for Maximum Gains

The bodyweight fly is a more advanced but very effective chest exercise that works the pectoralis major. Now, you’ll likely…

Cable One-Arm Front Raise: Target Your Shoulders & Core!

The cable one-arm front raise is a very effective front deltoid isolation exercise for building muscle and strength. Now, cables…

Dumbbell One-Arm Overhead Press: Strengthen Shoulders & Core

The dumbbell one-arm overhead press is a great compound exercise for the anterior (Front) delts and you can do it…

Master Shoulder Tap Push-Ups for Total Upper Body Strength

While some push-ups focus on hypertrophy and strength development, variations like the shoulder tap push-up are more geared toward developing…

Close Neutral-Grip Pull-Up: Build Back and Arm Strength Fast!

The close neutral-grip pull-up is an excellent exercise for building muscle and strength in the back muscles. But the biceps…

Front Squat: Strengthen Your Quads, Glutes, and Core!

The barbell front squat is a very effective compound exercise for building maximum muscle and strength in the leg muscles.…

Smith Machine Bent-Knee Good Morning for Stronger Glutes & Hamstrings

The Smith machine bent-over row is a very effective isolation exercise for the glutes and hamstrings primarily, but the spinal…

Ultimate Barbell Deadlift: Strengthen Hamstrings & Glutes

The barbell deadlift is a compound exercise that works the legs, back, and core muscles. It is also one of…