Hex Bar Deadlifting for Strength, Size, and Power: A Complete How-To
If you’re wondering whether the hex (bar) deadlift belongs in your program, the short answer is yes—you can usually lift 5–10 % more weight with less lower-back strain and higher power output than with a straight bar. Keep reading to see exactly how to set it up, program it, and sidestep the usual stumbling blocks. […]
5 Best Knee Push Ups Alternatives
Swap knee push-ups for wall push-ups, incline push-ups, eccentric-only lowers, band-assisted push-ups, and the dumbbell floor or bench press to build real pressing strength while keeping perfect plank form. Read on for the why, how, and when to use each option. The Missing Link in the Kinetic Chain Dropping your knees breaks the straight line […]
Stronger, Sharper Abs: Your No-Nonsense Guide to Loaded Cable Crunches
Clip a rope to a high pulley, kneel a step back so the stack floats, and curl your rib cage toward your pelvis—spine rounding, hips locked—adding load only when you can finish 10–15 flawless reps. That’s the essence of using cable crunches for sharper, more visible abs; keep reading for the detailed setup, programming, and […]
The Ultimate Warm-Up Blueprint for Bench Press PRs
Warming up for a bench press PR isn’t just about getting loose—it’s about strategically preparing your body and nervous system to lift your heaviest weight safely and effectively. The best way to do that is with a two-phase warm-up: start with general cardio and mobility work, then move into a progressive loading sequence that mimics […]
3 Power-Packed Boxing Workouts You Can Do Without a Ring
If you’re looking for boxing workouts that actually build skill, strength, and conditioning, these three routines deliver exactly that—no fluff, just results. Each workout is designed with a specific purpose in mind, so keep reading to see how they work and which one fits your goals best. Workout 1: Precision Shadowboxing in Just 15 Minutes […]
How to Do Close-Grip Bench Press for Bigger, Stronger Triceps
The close-grip bench press is a barbell pressing variation that shifts the load away from your chest and onto your triceps by narrowing your hand placement to about shoulder-width. To build triceps strength with this lift, focus on keeping your elbows tucked, lowering the bar with control to your lower chest, and pressing back up […]
Master the Twisting Dragon Flag Runner: A Complete How-To Guide
The Twisting Dragon Flag Runner is a high-level core exercise where you lift your legs into a straight line above a bench, then add a twisting knee drive to build rotational strength and stability. You’ll need a flat bench, a mini resistance band, and strong core control to perform it properly — keep reading for […]
3 Safer Alternatives to Behind-the-Neck Pull-Ups That Work Better
Behind-the-neck pull-ups may seem like a tough variation, but they come with a high risk of shoulder and neck injuries that usually outweigh any benefits. Safer, more effective alternatives like standard pull-ups, wide-grip lat pulldowns, and eccentric-focused lat pulldowns give you the same strength gains without the strain—keep reading for a closer look at why […]
Yoga for Men: 5 Poses That Target Strength, Mobility, and Recovery
Yoga can help men improve strength, flexibility, balance, and recovery by targeting tight areas like hips, hamstrings, and shoulders. Below are the five best yoga poses that support these benefits — keep reading for a quick breakdown of each one and how to do them right. Why Men Should Consider Adding Yoga to Their Routine […]
5 Stretches to Keep Your Thoracic Spine Happy and Mobile
Your thoracic spine—the middle part of your back—often gets stiff from long hours of sitting, which can lead to poor posture and discomfort. The five best stretches to improve its mobility are the Open Book, Thread the Needle, Cat-Cow, Foam Roller Thoracic Extension, and Side-Lying Windmill. Keep reading for a quick breakdown of how to […]