During my 10+ years fitness journey, I tested many quad exercises, analysed the research, and worked with many. The truth is that most people waste time on ineffective movements while ignoring the exercises that actually build impressive quads. In this guide, I share the 20 quad exercises that consistently outperform everything else for strength and … Read more
The wide-grip barbell bench press is a variation of the traditional flat barbell bench press that is used to develop the chest, triceps, and shoulders. As the name suggests, the key difference lies in the hand placement on the bar—your hands are positioned significantly wider than shoulder-width apart. With a wider grip, the angle between … Read more
The Plate Upright Row is a vertical pulling exercise where you lift a weight plate from your thighs up toward your chin. It primarily targets the lateral delts and upper trapezius, with secondary activation in the biceps and forearms. The primary actions are shoulder abduction (lifting the arm away from the midline) that trains lateral delts, and … Read more
The cable shrug is an isolation trap exercise that mainly trains the upper trapezius muscles. It is a frontal plane movement that involves scapular elevation (raising the shoulder girdle directly toward the ears). In contrast to conventional dumbbell or barbell shrugs, the cable variation offers a consistent tension and a strong trap stimulus that can break … Read more
Working on your oblique muscles is important if you want a strong, toned core. When starting with oblique training, terms like “Side Crunch” and “Russian twists” can get slightly overwhelming. As a beginner, you might not be familiar with the many oblique exercises available. And trying new workouts or understanding different routines can be hard … Read more
Training your triceps muscles is important if you want your arms to get bigger or stronger. As a beginner, you may not know the names of many triceps exercises, and without knowing the terminology, it can be challenging to research new exercises or make sense of workouts. Terms like “close-grip bench press” and “overhead extensions” … Read more
When you start building your chest muscles, words like “Squeeze press” and “Decline push up” might sound complicated. As a beginner, you might not know the names of many chest exercises. Finding new exercises or understanding workouts can be challenging if you don’t understand the terms. Don’t worry! This blog post will provide a clear … Read more
Building strong traps isn’t just about looking good—it can also boost your strength and improve your posture. But here’s where things get interesting. Most people approach trap training incorrectly. Either they repeat the same old shrug exercise repeatedly, or they do not train their trap muscles properly. After analysing research from top strength coaches and … Read more
Dumbbell shrugs, also known as dumbbell shoulder shrugs, are isolation exercises that target the upper trapezius muscle. The shrug is a frontal plane movement that involves scapular elevation (raising the shoulder girdle directly toward the ears). Remember, your traps can handle significant loads due to their mechanical advantage in this movement pattern. Once your form … Read more