Just a set of dumbbells can be used to build muscle and strength. Dumbbells are one of the most versatile and convenient strength training tools for working major muscle groups like arms, shoulders, back, chest, core, and legs. Dumbbell training builds lean muscle, boosts metabolism, burns calories, and sculpts an athletic physique. With a pair … Read more
The dumbbell triceps extension, also known as the overhead dumbbell triceps extension or French press , is one of the most effective isolation exercises for targeting the triceps brachii. Research shows that training the triceps in an overhead position leads to greater hypertrophy of the long head of the triceps. When your arm is raised … Read more
Most bodyweight quad workout articles are recycled garbage, recommending the same basic squats you’ve been doing since middle school gym class. NO doubt squat is the BEST, one. But after spending 10+ years as a fitness coach (and personally testing hundreds of exercises), I’ve discovered that the many best bodyweight exercises to build bigger quads … Read more
The lateral head of your triceps gives tricep horseshoe shape, but its lagging in many. Here’s the truth: Most training programs overload the long head while neglecting the lateral head completely. It’s not your fault. But it is your problem to fix. I spent 6 months testing every lateral head isolation technique in the exercise … Read more
The Incline dumbbell tricep extension is very effective for targeting the triceps brachii. It resembles the incline skull crusher but has a slightly different movement pattern. Unlike skull crushers, where the weight is brought down towards your skull, the incline dumbbell tricep extension focuses on extending your arms behind your head while lying on an incline bench … Read more
The Standing Oblique Crunch is a bodyweight (or optionally weighted) exercise that resembles regular oblique crunches, but you do them standing up. It primarily involves lateral flexion of the thoracic and lumbar spine in the frontal plane, bringing the rib cage closer to the pelvis on one side. This is often accompanied by a contralateral knee lift … Read more
The Superman Push-Up is an advanced, plyometric variation of the push-up where both your hands and feet leave the ground simultaneously at the top of the movement, mimicking Superman’s “flying” position. This move requires rapid force production, core stability, and precise upper and lower body coordination. There are two ways to do Superman push-ups. When … Read more
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