Effective Serratus Anterior Exercises for Stronger Shoulders

The Victory Raise: The Only Exercise You Need for Big, Strong, Healthy Shoulders!

Well-developed shoulders don’t happen by accident. That’s because the shoulders are a very complex joint made up of multiple large…

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…

Dumbbell Curl and Press: Ultimate Move for Sculpted Arms!

Many exercisers train their bodies one muscle at a time. While this is a valid approach for hypertrophy and bodybuilding,…

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…

Master the Chinese Plank: Total Core & Full-Body Strength

Planks are part of many people’s workouts, and for a good reason – they’re simple, and they work. But, as…

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…

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…

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…

Pin Bench Press: Build Explosive Strength in Your Chest!

The pin bench press is an excellent exercise for overloading the chest and triceps and building lockout strength. The top…

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…

Floor Press: Build Upper Body Strength Safely and Effectively

Floor presses are a safer alternative to heavy bench pressing because the floor limits your range of motion, significantly reducing…

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…

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…

One Arm Cable Chest Fly: Target Your Chest Muscles Effectively

Although unilateral training is not inherently better than bilateral training, many movement patterns in sports and everyday life are unilateral.…

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…

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.…

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…

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…

Chest-Supported Y Raise: Strengthen Your Upper Back Muscles

Chest-supported Y raises are an effective exercise that can help build strength, promote hypertrophy, and improve posture. A study titled…

Standing Knee-to-Elbow: Target Your Core and Total Body Strength

As more and more people suffer from sedentary lifestyles, the quest for proper cardio and core exercises has never been…

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…

Master the Suspension Pike: Target Your Core and More!

When comparing suspension crunches (Also called knee tucks) vs. suspension pikes, they’re two different ballgames on the same field. Although…

Dumbbell Floor Press: Build Chest, Arms, and Shoulders Effectively

Here is an unpopular opinion — the dumbbell bench press is not easier than the barbell bench press. I would…

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…

15 Best Shoulder Exercises According to a Fitness Expert

As a veteran personal trainer with over 35 years of hands-on experience, I can attest that most people limit their…

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…

Maximize Chest Gains: Cable Standing Chest Press Benefits

The cable standing chest press is an underrated yet valuable push day technique offering distinct advantages over its lying, seated,…

Flat Vs. Incline Vs. Decline Bench Press: Which Should You Do?

The bench press is the king of upper body exercises. But, with three bench angles to choose from, which one…

Transform Your Shoulders: Master the Band Y-Raise Exercise

The band Y-raise is a precision-based isolation exercise targeting the backside shoulder muscles in addition to the rotator cuff, entire…

Band Reverse Flys: Strengthen Rear Delts & Upper Back Muscles

When was the last time you saw the backside of your body? For some of you, it’s been months or…

Band Shrugs: Strengthen Your Traps and Upper Back Muscles

Band shrugs are an alternative exercise variation targeting the trapezius muscles utilizing elastic rubber bands that when stretched, create increasingly…

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…

Band Shoulder Press: Build Strong Deltoids & Triceps Today!

While we don’t foresee gyms or weight training being fazed out ever, the fact is, with the lasting impacts of…

Weighted Plank: Strengthen Core & Sculpt Your Body Effectively

Lots of exercises are labeled as “the best,” but such accolades are purely subjective. Squats are often described as the…

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…

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…

Unlocking Strength: Revolved Side Angle Pose Benefits & Tips

Revolved side angle pose parivrtta parsvakonasana displays a multiple-phase technique that combines a static lunge, core strength, hip hinge, and…

Standing Cable Chest Fly: Target Your Chest & Arms Effectively

A broad and muscular chest has been the symbol of masculinity since time immemorial. Chances are, they come up with…

Standing Cable Fly: Target Your Chest and Shoulders Effectively

Common gym lore says that if you want to build a massive, sculpted chest, the bench press is the way…

Strengthen Your Core with Half Moon Pose: Ultimate Guide

The first thing that comes to mind in the half moon pose Ardha Chandrasana is being thrown off balance. And…

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…

12 Best Barbell Shoulder Exercises & Workout for Bolder, Stronger Deltoids

Broad shoulders symbolize strength and authority. Plus, they can help improve your physique aesthetics by accentuating your V-taper. Bodybuilding is…

Standing Dumbbell Fly: Strengthen Your Chest and Shoulders

Close your eyes and think about an ideal free-weight chest workout. Chances are the training session includes the bench press,…

Rocking Plank: Strengthen Your Core and Total Body Today!

Planks are one of the most popular core exercises on the planet. Not so long ago, if you wanted to…

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…

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…

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.…

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…

Master the Wall Plank: Total Core & Upper Body Workout

Planks are one of the most popular core exercises of all time. Originating in yoga and popularized by Pilates, planks…

High to Low Cable Crossover: Target Your Chest & Arms Effectively

Monday is national chest-training day, and that invariably means bench presses. The bench press can be an effective pec-builder, but…

Weighted Bench Dip: Build Triceps and Chest Strength Effectively

A favorite of bodybuilding legend Arnold Schwarzenegger back in the day, weighted bench dips are just as effective and relevant…

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…

Strengthen Your Upper Back: YTW Exercise for Better Posture

While the concept of rehab is pretty well-established, prehab is a much newer idea. With rehabilitation or rehab, you perform…

Military Press vs. Overhead Press vs. Shoulder Press vs. Push Press — Differences Explained

Variation is the name of the game in weight training. Performing the same exercise every week can lead you to…

10 Best Rear Delt Dumbbell Exercises

When training shoulders, most people focus on the front and side delts with pressing and lateral raise exercises.  However, this…

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…

Is It Possible to Develop 10-Pack Abs? [Best Exercises Included]

Defined abs are the mark of an extremely well-conditioned athlete. A ripped six-pack quickly becomes the focal point of your…

Military Press vs. Overhead Press – Which One Is Best?

Big, sculpted shoulders will add a lot to your physique, improving your V-taper and making you look more powerful and…

Mastering Proper Plank Form for Total Core Engagement

In general, there are two ways to do any exercise – the right way and the wrong way. The right…

Leaning Lateral Raise: Target Deltoids & Upper Back Muscles

While you can build massive shoulders with nothing but overhead presses, if you want to develop better muscle shape, you…

13 Best Dumbbell Pullover Alternatives 

The dumbbell pullover is an old-school bodybuilding move that can develop your chest or your last, depending on how it’s…

Arm Circles: Strengthen Your Deltoids and Upper Body Muscles

Skipping warm-up is a common mistake among beginner and advanced lifters. Warm-up exercises help loosen your muscles and prime your…

Shoulder Press Machine: Target Deltoids & Triceps Effectively

Broad shoulders have been a symbol of strength and toughness since time immemorial. Wide shoulders can also help accentuate your…

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…

8 Best Dumbbell Fly Alternatives For a Ripped Chest

The dumbbell fly is one of the most popular pectoral exercises. Most beginner programs will pair it with the bench…

Egyptian Lateral Raise: Target Your Deltoids & More!

Do you want big, round, and broad shoulders that fill out your t-shirt, will earn you praise on the beach,…

10 Best Middle Back Exercises for Strength, Mass, and Better Posture

Most bodybuilding back workout routines include an abundance of lat pulldown and pull-up exercises. This is good news because these…

Machine Lateral Raise: Target Deltoids & Traps for Growth

What do Superman, Batman, the Incredible Hulk, Thor, and most other macho superheroes have in common? All of them have…

Smith Machine Upright Row: Build Shoulders & Back Strength

A variation of a hotly debated exercise, Smith Machine Upright Row are a pull-focused movement that works the traps, upper back,…

9 Best Cable Pullover Alternatives

The cable pullover is one of the best exercises you can do to isolate the lats through their full range…

Smith Machine Incline Bench Press: Build Your Upper Body Strength

While it’s true you cannot target a specific part of a single muscle (e.g., lower or upper abs), science and…

Smith Bench Press: Build Chest, Shoulders & Triceps Strength

The freeweight barbell bench press may be hailed as the king of chest exercises but we’d argue that Smith machine…

Scapular Pull-Ups: Strengthen Your Back and Improve Control

The name “pull-up” would imply using your arm muscles to lift your chin up and over a bar. However, the…

Master the Side Plank: Strengthen Your Core and Obliques

Isometric exercises like plank variations are a beneficial addition to any core training routine. Aside from strengthening your midsection and…

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…

Side Push-Up: Strengthen Your Core and Upper Body Effectively

At first glance, the side push-up appears as a beginner or rehabbing exercise. But it’s not recommended for either. In…

Lower Chest Cable Fly: Target Your Pecs, Delts & Triceps!

Bench presses are arguably the most popular chest exercise on the planet, with push-ups coming in close behind. However, as…

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.…

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…

11 Best Compound, Isolation, and Bodyweight Chest Exercises

A broad and chiseled chest can enhance your physique’s aesthetics and make you look masculine and strong. For this reason,…

The 9 Best Close Grip Bench Press Alternatives

If you want to build bigger, stronger triceps, the close (or narrow) grip bench press is hard to beat (1).…

Lying Crossover Stretch: Unlock Upper Body Flexibility Today!

A tight lower back and hips can be caused by everything from tight hips to heavy lifting, overuse, injury, or…

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…

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…

14 Best Middle Delt Exercises for Bigger, Broader Shoulders + Workout

Whether you are fully dressed or wearing a stringer vest, well-developed shoulders are always on show. After all, it’s your…

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…

Master the Bradford Press: Build Strong Deltoids & Triceps

There are a lot of exercises named after the person who invented them. In many cases, it was this namesake…

Standing Cable Pullover: Target Your Lats and Upper Body Strength

When it comes to building a broader, more muscular back, most lifters automatically gravitate toward compound exercises like pull-ups, chin-ups,…

Smith Machine Close Grip Bench Press: Build Upper Body Strength

“I don’t like to train arms,” said no one ever. Although most people love to work their biceps, only a…

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 –…

Reverse Fly Alternatives for Massive Rear Deltoids

Your shoulder muscles, correctly called your deltoids, are made up of three sections of fibers called heads. The anterior or…

15 Best Abs Exercises You Can Do Anywhere and Anytime

Abs are an important muscle group, and if you want to develop them fully, you must train them correctly. That…

Seated Military Press: Build Strong Shoulders & Triceps Today!

The military or overhead press is a classic strength training exercise. In fact, as recently as the 1960s, it used…

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…

Sizzling Cable Lateral Raise Alternatives for Wider, Sculpted Shoulders

The deltoids are a complex muscle group. There are three deltoid heads, and while they often work together, they can…

Cable Y Raise: Strengthen Your Shoulders and Upper Back Muscles

While your knees would probably disagree, your shoulders are arguably the hardest working joints in your body. You can’t train…

Serratus Anterior Exercises for Bodybuilders

Most bodybuilders and exercisers have a basic knowledge of anatomy. They know their gluteus maximus from their biceps, which exercises…

Side Jackknife: Target Obliques & Core for Stronger Abs

When it comes to abs training, a lot of exercisers are overly fixated on working their rectus abdominis, which is…

15 Best Front Delt Exercises for Bodybuilders

Big, muscular shoulders significantly enhance your physique. In regular clothes, they give your upper body an impressive, powerful outline. With…

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…

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…

10 Best Cable Machine Exercises for Bigger Pecs

Most bodybuilders supplement their bench press workouts with a few sets of cable crossovers. After all, what other chest exercise…

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…

11 Cable Shoulder Exercises for Bigger, Stronger Deltoids: Backed by Experts

If you want to build massive, powerful shoulders, you need to include some kind of overhead press in your workouts.…

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…

Kettlebell Bent Press: Target Deltoids, Traps, and Core Strength

The kettlebell bent press isn’t your everyday exercise however that doesn’t mean it’s not as beneficial. In fact, this movement…

Arnold Press Vs. Dumbbell Shoulder Press – Which One Should You Do?

Your shoulders are involved in every chest and back exercise you do. They act as synergists (helpers) and stabilizers whenever…

The Best Pec Deck Alternatives for an Awesome Chest

The pec deck is a very popular exercise. That’s because it works. Very few other exercises isolate your pecs as…

12 Hanging Knee Raise Alternatives for Rock Hard Abs

Hanging knee raises are an old-school abs exercise. You can do them using a pull-up bar, but that means you…

The 10 Best Cable Crunch Alternatives for Stronger, More Defined Abs

How many reps do you do per set for your arm workouts? The answer is probably something like 6-12 reps.…

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,…

The 10 Most Awesome Upper Abs Exercises

Contrary to what many people think, the rectus abdominis, or abs for short, is not made of two muscles –…

The 10 Best EZ Curl Bar Arm Exercises + Workout

An EZ (pronounced easy) curl bar is shorter than an ordinary barbell. Unlike a regular bar, EZ bars are bent…

Anterior Deltoid Exercises List

The front deltoids accurately described as the anterior deltoids are muscles located at the front of the shoulder. They are…

Cuban Press: Master Your Shoulders and Enhance Stability

While your knees may disagree, your shoulders are probably the hardest working joints in your body. You can’t train your…

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…

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…

13 Best Teres Major and Teres Minor Exercises

The human body consists of over 600 muscles. However, as bodybuilders, we focus on at most 20, including the biceps,…

Arnold Press: Target Deltoids, Traps, Triceps & Serratus

The Arnold press is a shoulder exercise that involves rotating the palms outward while lifting dumbbells overhead. It targets the…

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…

8 Best Shoulder Press Alternatives For Savage Delts

There’s no denying that a well-developed set of shoulders is an essential element to an overall impressive physique that turns…

21 Exercises For Building Massive Traps

What do Brock Lesnar, Batista, and Goldberg have in common? Other than the fact that all three have been WWE…

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…

Close Grip Dumbbell Press: Master Triceps and Chest Gains

When it comes to building bigger pecs or increasing upper body strength, most people’s go-to exercise is the bench press.…

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,…

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 Overhead Press: Build Shoulders and Upper Body Strength

Before the bench press was invented, if you wanted to develop or demonstrate your upper body strength, you did overhead…

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…

7 Best Lower Trap Exercises For A Chiseled Upper Body

Experienced bodybuilders understand the importance of trapezius training for sculpting the ultimate back. Well-developed traps make you look powerful, and…

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…

Dumbbell Upright Row: Target Deltoids & Traps Safely

If there was ever an exercise that had so much negativity behind its reputation, it’d be the upright row. The…

The 10 Best Exercises for Stronger Rhomboids

When it comes to back training, most people tend to focus on their latissimus dorsi or lats for short. That…

Dumbbell Reverse Fly: Target Your Rear Delts & Upper Back

The dumbbell reverse fly is a popular and effective isolation exercises used to build the rear deltoid muscles. The rear…

Dumbbell Raise: Sculpt Your Deltoids and Upper Back Muscles

Do you want wider, more impressive deltoids? Consider including the dumbbell raise, also called the armpit row and monkey row,…

Best Side Delt Exercises for Broader, More Powerful Shoulders

Your shoulders are probably your most noticeable body part. Whether you are wearing a suit, t-shirt, or workout vest, good…

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…

15 Best Barbell Bench Press Variations

The barbell bench press is THE classic strength training exercise. Bodybuilders use it to build bigger pecs, and it’s the…

Maximize Triceps Gains: Cable Incline Pushdown Guide

The cable incline pulldown is a back exercise variation that emphasizes the latissimus dorsi or simply lats for short. It’s…

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…

15 Best Cable Ab Exercises For Ripped Core

When it comes to core and abs training, most people automatically gravitate toward bodyweight exercises. The reason for this is…

Maximize Core Strength: Master Rollouts for Total Ab Fitness

When it comes to abs and core training, a lot of people automatically gravitate toward bodyweight exercises. While moves like…

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…

Get Stronger Abs: Effective Crunches for Core Power

The crunch is a staple exercise for training the abdominal muscles, and it’s undoubtedly the most well-known by the same…

Maximize Shoulder Gains: Effective Cable Shoulder Press Workout

The cable shoulder press is a variation of the shoulder press exercise that is commonly used to develop the front…

Cable Shrug: Target Your Traps and Upper Back Muscles Effectively

The cable shrug is a variation of the shoulder shrug that is utilized to build the trapezius muscle of the…

Cable Side Shrug: Build Traps & Shoulders for Peak Strength

The cable side shrug is a variation of the shoulder shrug that is utilized to build the trapezius muscle of…

Master the Cable Overhead Triceps Extension with Rope Today!

The cable overhead triceps extension w/ a rope attachment is an isolation exercise that allows for a pronounced stretch in…

Cable Lateral Raise: Target Deltoids & Upper Shoulders Effectively

The cable lateral raise is an exercise variation that is very effective in building the outer portion of the deltoids.…

Barbell Pullover: Build Chest & Back Strength Effectively

The barbell pullover is an effective free weight exercise that works the latissimus dorsi or lats for short. It’s often…

Barbell Front Raise: Master Your Anterior Deltoid Strength

It’s very possible to argue that the front deltoids are an overdeveloped part of the shoulders. This is because, during…

Master the RKC Plank: Strengthen Your Core and More!

Today we’re going to show you how to RKC plank, which is honestly a more worthwhile exercise than the basic,…

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 Pullover: Unleash Full-Body Power and Strength

The dumbbell pullover sure isn’t the most common exercise used to build a big chest and lats. But we don’t…

Close Grip Bench Press: Build Massive Triceps and Chest Strength

When most people do bench presses, they do them with their hands at least shoulder-width apart, and usually wider than…

Pin Press: Ultimate Chest, Shoulders & Triceps Workout

When chasing bigger numbers on your overhead or bench press, you’ll eventually run into a roadblock.  Because when you’re pressing…

Master Cable Crossover: Build Chest, Shoulders, and Triceps

It’s no secret by now that every Monday is National chest day, but it gets even better… every meathead (Or…

Maximize Chest Gains: Machine Chest Press for Stronger Pecs

The machine chest press is a great alternative to the bench press because there’s less setup and it’s a safer…

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…

Decline Bent-Arm Barbell Pullover: Target Your Upper Body

The decline bent-arm barbell pullover is an isolation exercise which targets the lats and chest muscles. This exercise builds muscle…

Build Chest Strength: Decline Hammer-Grip Dumbbell Press Guide

The decline hammer-grip dumbbell bench press is a compound exercise which primarily targets the Pectoralis Major (Chest). But the triceps…

Incline Reverse-Grip Dumbbell Bench Press: Build Chest & Arms

The incline reverse-grip dumbbell bench press is a very effective compound exercise which targets the chest muscles for maximum muscle…

Incline Cable Bench Press: Target Your Chest and Arms Effectively

The incline cable bench press is a compound exercise which builds muscle and strength in the Pectoralis Major (Chest). Now,…

Master the Decline Cable Fly for Chest Growth & Strength

The decline cable fly is an isolation exercise which builds muscle and strength in the Pectoralis Major (Chest) but the…

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…

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…

Seated Barbell Overhead Press: Build Strong Shoulders & Arms

The seated barbell overhead press is a compound exercise which builds muscle and strength in the anterior and lateral shoulder…

Incline Reverse-Grip Barbell Bench Press for Chest Gains

The incline reverse-grip barbell bench press is a compound exercise which builds muscle and strength in the Pectoralis Major (Chest).…

Lying Cable Fly: Target Your Chest and Shoulders Effectively

The lying cable fly is an isolation exercise which builds muscle and strength in the Pectoralis Major (Chest). Cables are…

Cable Pallof Press: Strengthen Your Core and Shoulders Today!

The Pallof press is a great isolation exercise for core strength and stabilization. It’s a functional movement which allows you…

Barbell Upright Row: Build Deltoids & Traps for Strength

The barbell wide-grip upright row is a compound exercise which builds muscle and strength in the shoulders and traps. Now,…

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…

Double Cable Front Raise: Strengthen Your Shoulders & Upper Body

The double cable front raise is an isolation exercise which builds muscle and strength in the anterior (Front) deltoids. And…

Seated Dumbbell Overhead Press: Target Your Shoulders & Arms

The seated dumbbell overhead press is a compound movement which builds muscle and strength in the anterior deltoids, or front…

Dumbbell Arnold Press: Build Strong Shoulders and Arms!

The Arnold Press is a very effective exercise that builds the deltoid muscles. It’s a unique variation of the dumbbell…

Incline Dumbbell Press: Build Chest and Shoulder Strength

The incline dumbbell bench press is a very effective compound exercise and it emphasizes the upper chest muscles near the…

Build Stronger Shoulders with Alternating Dumbbell Front Raise

The alternating dumbbell front raise is an isolation exercise which builds muscle and strength in the anterior (Front) deltoids. Now,…

Strengthen Your Core with Stability Ball Side Bend Exercise

The stability ball side bend is a core exercise but it works the obliques which assist with side flexion and…

Ultimate Cable Overhead Bicep Curl for Arm Strength

The cable overhead bicep curl is a precision isolation exercise that effectively targets the biceps and brachialis muscles of the…

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…

Spiderman Push-Up: Sculpt Your Chest and Core Effectively

The Spiderman push-up is a very unconventional chest exercise but it’s also very effective for building muscle and strength. So,…

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…

Decline Dumbbell Bench Press: Build Chest, Arms & Stability

If you are a fan of the classical chest/biceps split, implementing decline dumbbell bench presses is a must. And why…

Master the Seated Neutral-Grip Dumbbell Overhead Press

The seated neutral-grip dumbbell overhead press is a very effective exercise which targets the anterior (Front) head of the deltoids.…

Master the Cable Vertical Pallof Press for Core & Shoulder Strength

The cable vertical Pallof press is a very functional movement whereas the muscle-building benefits are secondary. Your body has to…

Ultimate One-Leg Push-Up: Strengthen Your Chest and Core!

The one-leg push-up is an excellent compound bodyweight movement which primarily works the chest muscles. But the triceps and anterior…

Strengthen Your Biceps: Side-Lying Bodyweight Curl Guide

The side-lying bicep bodyweight curl is unconventional bicep exercise which utilizes your own weight to effectively perform bicep curls with…

Master the Decline Dumbbell Fly for Chest Development

The decline dumbbell fly is a chest fly variation which is performed to target the chest and mostly to emphasize…

Build Stronger Traps: Master the Barbell Shrug Exercise

The barbell shrug is an old-school, yet very effective compound movement which builds up the trapezius muscles of the back.…

Tone Your Core: Master the Cable Wood Chop Exercise

The cable wood chop is a very unconventional exercise which you’ll hardly see any gym-goers performing. However, it’s very effective…

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…

Maximize Core Strength: Standing Ab Wheel Rollout Benefits

The standing ab wheel rollout is a very effective core exercise which is most suited for the intermediate to advanced…

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…

High Bird Dog Plank: Strengthen Your Core & Glutes Effectively

Planks are very effective and no one would disagree but rather than doing them the conventional way; it’s always good to…

Master the Front Plank: Strengthen Your Core and More!

The rectus abdominus, or abdominals, make up a large portion of your core muscles and they are important for twisting,…

Incline Bench Press: Build Chest, Shoulders, and Triceps Strength

The incline bench press is a popular upper body exercise that targets the upper chest muscles. It involves lying back…

Dumbbell Cuban Rotation: Strengthen Your Rotator Cuff Muscles

The teres minor is one of four muscles which make up the rotator cuff and its function is to stabilize the…

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…

Hammer-Grip Dumbbell Bench Press: Build Chest & Arm Strength

The pectoralis major, or chest muscles, are mostly responsible for exercises like the bench press and its variations, forward-leaning dips…

Master the Close Neutral Grip Lat Pull-down for Maximum Back Gains

The close neutral grip lat pull-down, or close grip v-bar pull-down, is a mass and strength building exercise which primarily…

High Cable Cross-over: Sculpt Your Chest and Arms Effectively

The high cable cross-over, or standing cable crossover, is a very effective isolation exercise. It targets the mid and lower…

Cable Front Raise: Target Your Shoulders for Optimal Strength

The anterior deltoids, or front deltoids are one of three heads which compose the shoulder muscles and they are important…

Dumbbell Incline Fly: Target Your Chest, Shoulders, and Triceps

Whenever I hit the gym on chest day, I always make sure to use different variations of the dumbbell incline…

Build Upper Chest Strength: Master the Incline Cable Fly

The incline cable fly is an effective isolation exercise for the Clavicular (Upper) chest and pectoralis major. Cables are an…

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…

Cable Bench Press: Target Your Chest, Triceps, and More!

The cable bench press is alternative chest exercise to the barbell and dumbbell bench press. Now, any form of the…

Maximize Your Triceps with the Ultimate Tate Press Workout

Whether you’re a weightlifter trying to set a new bench press personal best or a calisthenics athlete aiming to improve…

Master the Decline Barbell Bench Press for Bigger Chest & Arms

The decline barbell bench press is a compound exercise that emphasizes the lower chest muscle fibers also known as the sternal head.…

Cable One-Arm Lateral Raise: Target Your Shoulders Effectively

The cable one-arm lateral raise is an isolation exercise for the lateral (Outer) head of the shoulders. It’s a very…

Seated Dumbbell Front Raise: Target Your Shoulders Effectively

The seated dumbbell front raise is an isolation exercise for the anterior (Front deltoids) and it’s a great muscle and…

Dumbbell Incline Shoulder Raise: Target Deltoids & More!

The dumbbell front raise is an effective isolation exercise which targets the anterior (Front) deltoids, and it’s a great addition…

Supine Cable Reverse Fly: Sculpt Your Posterior Deltoids and Upper Back

The supine cable reverse fly is a precision-engineered isolation exercise targeting the posterior deltoids and upper back muscles. This movement…

Overhead Barbell Tricep Extension: Master Your Arm Strength

The overhead barbell tricep extension is also known as the French press, and it’s a very effective isolation exercise for working…

Gripless Shrug: Target Your Traps & Upper Back Muscles

The gripless shrug, or calf raise machine shrug is a very effective isolation exercise for the trapezius muscles. Now, typically…

Master the Decline Barbell Pullover for Total Upper Body Gains

The decline barbell pullover is a great exercise for both the latissimus dorsi and the pectoralis major. The exercise is better for…

Stability Ball Push-Up: Strengthen Chest & Core Muscles

The stability ball push-up, or the Swiss ball push-up is a very effective exercise for the Pectoralis Major, and it’s…

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…

Dumbbell Shrug: Master Your Trapezius for Stronger Shoulders

The dumbbell shrug is an excellent mass and strength builder for the trapezius muscle. Now, many people (Mostly men) desire…

One-Leg Front Plank: Strengthen Your Core and Stabilize

The one-leg front plank is an awesome core exercise which works your abdominals, obliques, and also your spinal erector muscles.…

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…

Hanging Windshield Wiper: Target Your Obliques & Core

The hanging windshield wiper is an isolation exercise for developing the oblique muscles but it also targets the abdominals muscles…

Maximize Chest Gains: Master the Chest Fly Machine Workout

The machine fly is an effective chest isolation exercise which is great for building muscle and strength. Now, this is…

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…

Smith Machine Seated Overhead Press: Build Strong Shoulders!

If you look around most gyms, seldom will you find the freeweight shoulder press station occupied by anyone typically other…

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…

Dumbbell Lateral Raises: Build Strong Deltoids & More!

While pressing movements are the bread and butter for building big, powerful shoulders, your deltoids workouts aren’t complete until you’ve…

Bench Press Mastery: Target Pecs, Delts, and Triceps Effectively

The barbell flat bench press, from this point onward referred to simply as the bench press, is one of the…

Diamond Push-Up On Knees: Target Triceps & Chest Effectively

The diamond push-up on knees is a great compound exercise for building muscle and strength in the tricep and chest…