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
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