Manish Kumar 
Most lifters obsess over the long head of their triceps (horseshoe everyone wants), while completely ignoring the medial head. Big mistake. After 10+ years of training and studying biomechanics, I’ve discovered that the medial head is the unsung hero of impressive tricep development. When properly developed, this inner portion of your triceps creates that dense … Read more
A wide grip push-up is a variation of the standard push-up in which your hands are positioned significantly wider than shoulder width apart. A good rule of thumb is to place your hands about 1.5 to 2 times your shoulder width. For most people, 1.5 times wide means your hands are just outside the width … Read more
Dumbbell Workout Planner Create a customized dumbbell workout routine tailored to your fitness level, goals, and available weights. Simple, effective, and focused on results you can achieve with just a pair of dumbbells. Design Your Dumbbell Workout Your Fitness Level: Select your levelBeginner (New to weight training)Intermediate (Some lifting experience)Advanced (Experienced lifter) Available Dumbbell Weight: … Read more
A Push-Up with Rotation is a compound movement that combines the traditional push-up with a rotational twist of the torso at the top phase of the movement. After pushing up, you rotate your body into a side plank, raising one arm toward the ceiling. The push-up movement trains chest, triceps, and shoulders and the rotation … Read more
You may think you’re exercising your deltoids regularly, but your shoulders aren’t getting bigger or wider. Then you are thinking, right: Include side delt exercises in your workout routine. This will help make your shoulders look bigger and rounder. Your deltoids are probably your most noticeable body part. Well-developed shoulders widen your upper body and … Read more
The most efficient workout and the most versatile tool for shoulder workout is bodyweight. Bodyweight exercises can strengthen and stabilise your shoulders at home without the need for machines, dumbbells, or barbells. The beauty of bodyweight training is that it’s the original way humans got strong, long before gyms existed. With the appropriate exercise, progressions, … Read more
Want sleeve-stretching, ‘horseshoe’ triceps that truly pop? Then take note: you’re missing out on significant arm growth if you‘re not deliberately hitting the long head of your triceps. Today, I’m pulling back the curtain on the exact exercises and proven techniques I use to help clients (and myself) precisely target and blow up their triceps long head. It’s not … Read more
Push-ups are a great way to strengthen your chest muscles and train your shoulder and triceps. A decline push-up is a more challenging variation of a standard push-up. In this variation, you use a bench, step, or even a staircase to raise your feet higher than your hands. In a regular push-up, you lift about 64% to … Read more
Most people obsess over building massive upper traps while ignoring their lower traps completely. Big mistake. Strong lower trapezius muscles are essential for shoulder stability, proper posture, and prevention of rounded shoulders and nagging neck and shoulder pain. In this guide, I’ll show you: The best part? You don’t need fancy equipment or hours in … Read more