Manish Kumar 
Want bigger arms without a gym membership? Here’s the truth: you don’t need fancy equipment to build impressive biceps and triceps. A pair of dumbbells and the right workout strategy can transform your arms at home. In this guide, I’ll share the exact dumbbell workout that’s helped my clients build sleeve-busting arms from their living … Read more
The knee push-up, also known as a modified type of push-up, is the most effective beginner-friendly upper-body exercise to build functional strength. It is a great way to strengthen your If you have trouble doing the standard push-ups, knee push-ups are a good way to start. The exercise reduces the amount of body weight you are lifting. In a standard push-up, … Read more
The dumbbell lateral raise is an isolation exercise that targets the lateral or middle deltoid muscles. When you perform a lateral raise, you’re creating a lever system where the weight (dumbbell) is furthest from the fulcrum (shoulder joint). This creates significant torque at the shoulder, which is why even light weights can feel challenging. This … Read more
The incline bench press is one of the best compound exercises for targeting the chest, shoulders, and triceps. Its main focus is training the upper chest muscles (clavicular head of the pectoralis major). But there’s one major problem: the front deltoid likes to dominate the movement, if the bench angle is too High (That is in … Read more
An incline barbell bench press is a variation of the traditional flat barbell bench press, in which the bench is set to an inclined position. The inclined angle effectively targets your upper chest muscles even more intensely than the standard flat bench press. It also trains the triceps and the front part of the shoulders … Read more
The decline dumbbell bench press, aka dumbbell decline press, is an upper body workout that engages the lower pec muscles, the triceps, and the anterior deltoid muscles of the shoulders. Unlike the flat and incline bench press, the angle of the decline bench allows you to dig deep into the lower fibers of your pectoralis major. No Doubt … Read more
A strong core is not just about looking good—it’s the foundation of true fitness for men. It’s a complete system of muscles around your midsection that protects your spine, improves balance, and prevents injuries. After testing countless routines, I’m convinced these exercises deliver the best results for men. This guide covers essential core exercises you … Read more
Hiit Tabata Timer Classic Tabata protocol: 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 8 cycles. Work Interval (seconds) Traditional Tabata uses 20 seconds of intense work 20s (Classic) 25s 30s 40s Rest Interval (seconds) Traditional Tabata uses 10 seconds of rest 10s (Classic) 15s 20s 30s Number of Cycles … Read more
The Smith machine shoulder press is a popular shoulder (Deltoid) exercise among bodybuilders because it helps build muscle quickly. Some lifters prefer the Smith press over the barbell press because it provides extra shoulder joint safety, promoting heavier lifts. It specifically trains the front part of the shoulder (anterior deltoid), but you will also use some lateral … Read more