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
When starting with leg training, terms like “Bulgarian split squat” and “Reverse lunges” might seem a bit daunting. As a beginner, you might not be familiar with the many leg exercises available. And trying new workouts or understanding different routines can be challenging if you don’t know the names of the exercises. But there’s no … Read more
Working on your abdominal muscles is important if you want a strong, toned core. When starting with ab training, terms like “V-ups” and “pall-of-press” can get slightly overwhelming. As a beginner, you might not be familiar with the many ab exercises available. And trying new workouts or understanding different routines can be challenging if you … Read more
When starting shoulder training, terms like “Landmine Press” and “Dumbbell Clean and Press” can seem a bit overwhelming. As a beginner, you might not be familiar with the many shoulder exercises available. It can be hard to try new workouts or understand the different routines if you don’t know the exercises’ names. But there’s no … Read more
Spiderman push-ups are dynamic, full-body exercises that combine the strength-building benefits of traditional push-ups with core engagement and hip mobility. The exercise is named after the superhero Spider-Man’s wall-crawling movements. This intense exercise targets your chest and triceps and engages your core, shoulders, hip flexors, and other lower body stabilizing muscles. When performed in a circuit or high-rep format, … Read more
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