Exercise Name Barbell Z-Press Also Called Big Z Press, Zydrunas Press, Savickas Press Primary Muscles Anterior Deltoid Secondary Muscles Lateral Deltoid, Posterior Deltoid, Abs, Rhomboids, Triceps, Serratus Anterior, Lower Traps, Middle Traps Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power rack (or squat rack) with safeties Optional Equipment Wrist Wraps, Weightlifting Belt, Chalk … Read more
Exercise Name Romanian Deadlift Also Called RDL, Top Down Deadlift, Dimel Deadlift Primary Muscles Glutes, Hamstrings, QL, Erector Spinae, Upper Traps, Middle Traps Secondary Muscles Forearms, Abs Function Strength Mechanics Compound Force Pull Required Equipment Barbell Optional Equipment Power Rack, Lifting Straps, Chalk Experience Beginner-Intermediate (requires mastery of the hip hinge movement) Rep Range 6-12 … Read more
Exercise Name Rack Pull Also Called Pin Deadlifts, Deadlifts from the Rack Primary Muscles Spinal Erectors, Glutes Secondary Muscles Back, Calves, Forearms, Hamstrings, Quadriceps Function Strength Mechanics Compound Force Pull Required Equipment Barbell, Power Rack with Safety Pins Optional Equipment Lifting Straps, Chalk, Belt Experience Beginner/Intermediate Rep Range 3-8 Tempo 2-0-x-1 Variations Deadlift, Sumo Deadlift, … Read more
Exercise Name Power Shrug Also Called Rack Shrug, Shrug from Pins Primary Muscles Upper Traps/Middle Traps Secondary Muscles Glutes, Hamstrings, Abs, Erector Spinae, Rhomboids, Scapular Elevators Function Strength, Power, Explosiveness Mechanics Compound Force Pull Required Equipment Barbell Optional Equipment Lifting Straps, Chalk Experience Beginner Rep Range 2-6 Tempo 0-0-x-1 Variations Behind the Back Shrug, Barbell … Read more
Exercise Name Yates Row Also Called Reverse Grip Bent Over Row, Supinated Bent Over Row Primary Muscles Mid Traps/Rhomboids, Lats Secondary Muscles Erector Spinae, Rear Deltoids, Biceps Function Strength, Hypertrophy Mechanics Compound Force Pull Required Equipment Barbell Optional Equipment Lifting Straps, Chalk Experience Beginner Rep Range 3-10 Tempo 1-0-x-1 Variations Bent Over Row, Pendlay Row, … Read more
This post contains 23 different pull up variations. Eight of them will help you if you’re too weak for conventional pull ups. The other 15 add a level of difficulty to pull ups for those who have mastered the technique. 8 Assisted Pull Up Variations/Alternatives Tip: Use one or two of these pull up variations … Read more
The bench press may seem simple at first glance. But nothing could be further from the truth. There’s a bunch of different things to think about when benching, including but not limited to: shoulder blades together and down, upper back arched, elbows in, lats activated (when bar is near bottom of range of motion), breathe using the valsalva maneuver, butt on the bench, and leg drive. It’s that last point in the list above that I want to focus on today: leg drive.
Grip strength training is essential for developing powerful hands, strong forearms and a devastatingly intense vice-like grip that can instantly transform diamonds into dust. In this guide, I’ll discuss the benefits of grip strength training and provide several highly effective exercises for building up your pinch, crush and support grip strength. The hands are your … Read more
Question: Why are compound exercises better than isolation exercises? I ask, because you often say beginners should rarely do isolation movements, if at all. I want to do preacher curls and triceps pushdowns to build bigger arms. – Tim (Kansas) Answer: Hey Tim, thanks for the question. As a beginner, your time can be spent … Read more
Discover the best exercises for cutting fat fast. The fat burning exercises and workouts on this page will help you cut fat and get a ripped physique. So, what are the best exercises for cutting fat? To give you the best answer to this question, I must address two essential items: Quality vs. Speed. The … Read more