How to Do Incline EZ Bar Skullcrushers (Without Wrecking Your Elbows)
The correct way to do the incline EZ bar skullcrusher is to lie on a 30–45° incline bench, keep your elbows tucked and upper arms fixed, lower the bar just behind your head with control, then press it back up without locking out. Using a shoulder-width grip on an EZ-bar helps reduce wrist strain while […]
How to Master the Vertical Leg Crunch: Form, Fixes & Variations
Vertical leg crunches are a core exercise where you lie on your back with legs straight up and lift your upper back off the floor using your abs—not your neck or momentum. To get the most out of them, you need controlled movement, steady breathing, and proper form throughout. Keep reading for a detailed step-by-step […]
Build Bigger Biceps with This Preacher Curl Workout Plan
If you’re looking to grow bigger, stronger biceps, preacher curls should be a core part of your routine. The best preacher curl workout combines strict form, controlled tempo, and strategic variations across a 4-week cycle to maximize isolation and muscle growth—keep reading for the full plan and how to do it right. Why Preacher Curls […]
Heavy vs. High-Rep Lifting: How to Match Your Load to Your Goal
Use heavy loads for a few hard reps when you’re chasing pure strength, lighter-to-moderate weights taken close to failure for muscle size or general fitness, and very light, high-rep sets for local endurance—or mix these methods across the week to hit every goal without beating up your joints. Keep reading for the research-backed reasoning and […]
Guides to Olympic Lifts for Complete Beginners
You learn Olympic lifting by first proving you can hit every overhead, squat, and split stance with a PVC pipe, then following a 12-week progression that gradually adds weight only after each snatch and clean-and-jerk rep looks identical on video. Keep reading for the complete gear checklist, mobility fixes, drill sequence, and sample program that […]
5 Best Exercises for a Stronger Butt Muscles
If you want stronger glutes, focus on exercises that directly target and activate the gluteus maximus through hip extension and controlled resistance. The five best moves for this are barbell hip thrusts, Romanian deadlifts, Bulgarian split squats, step-ups, and glute bridges—each designed to build strength where it counts. Keep reading for a deeper look at […]
How to Do the Seated Dumbbell Shoulder Press Correctly
The seated dumbbell shoulder press is done by sitting upright on a bench with back support, holding dumbbells at shoulder height, and pressing them upward in a controlled motion while keeping your core tight and spine neutral. To do it correctly, you need proper setup, form, and control throughout the entire range of motion—no shortcuts. […]
5 Best Exercises for Bigger Back
If you want a bigger, stronger back, the five best exercises are the deadlift, pull-up, bent-over row, T-bar row, and seated cable row. Each one targets key muscles across your upper and lower back to build both width and thickness—keep reading to see exactly how they work and how to use them effectively. Why Back […]
How to Do the Dumbbell Good Morning Without Hurting Your Back
The dumbbell good morning is done by holding one or two dumbbells, keeping your back flat, and hinging at the hips to lower your torso until you feel a stretch in your hamstrings—then reversing the motion to stand up. To do it correctly, you need controlled movement, proper alignment, and the right setup. Keep reading […]
Why You Should Rethink Kipping Pull-Ups (and What to Do Instead)
Kipping pull-ups might look impressive, but they often do more harm than good—especially if you’re chasing strength, joint health, or long-term progress. Here’s why you should stop doing them and what to focus on instead—keep reading for a deeper breakdown. The Biomechanical Risks You Might Be Ignoring It’s easy to get caught up in the […]