5 Best Exercises For The Teardrop Leg Muscle aka Vastus Medialis
The vastus medialis, or “teardrop” muscle, plays a key role in knee stability and strength, making it essential to train for better performance and injury prevention. The five best exercises to target this muscle are heel-elevated back squats, leg extensions, VMO activation exercises, ball wall squats, and step-ups—keep reading for a detailed breakdown of how […]
How To Perform Face Pull Correctly: Beginner’s Guide
Face pulls are a highly effective exercise for strengthening your rear delts, traps, and rotator cuff while improving shoulder stability and posture. To perform them correctly, set a cable machine at head height, grip the rope with a neutral grip, pull it toward your forehead while keeping elbows high, and squeeze your shoulder blades before […]
5 Best Decline Press Exercise Alternatives
If you don’t have access to a decline bench or prefer alternative exercises, the five best substitutes for the decline press are chest dips, decline dumbbell bench press, decline dumbbell flyes, high to low cable flyes, and incline push-ups with an underhand grip. Each of these movements effectively targets the lower chest, and you can […]
5 Best Bench Dip Exercise Alternatives
Bench dips can put unnecessary strain on your shoulders, increasing the risk of injury, but there are safer and more effective alternatives that still target your triceps. The best replacements are close-grip push-ups, close-grip bench presses, overhead rope cable triceps extensions, diamond push-ups, and triceps pushdowns—each providing strong triceps activation without compromising joint health. Keep […]
What Makes You Yawn When You Work Out?
Yawning during exercise happens due to brain temperature regulation, shifts in alertness, thermoregulation, anxiety, or fatigue. Your body uses yawning to cool the brain, adjust arousal levels, manage stress, or respond to tiredness—keep reading for a detailed breakdown of each cause and how to reduce yawning while working out. Why Yawning Happens When You Work […]
5 Lateral Raise Variations For Bigger Shoulders
Strong, well-developed shoulders rely on the medial deltoid, and standard lateral raises aren’t always enough to maximize growth. These five lateral raise variations—including cable, dumbbell, and incline setups—enhance muscle activation, improve tension, and prevent traps from taking over. Keep reading to learn exactly how to perform each one and why they work. Why Lateral Raises […]
What Is Biceps Supination And Why Is It Important If You Want Big Arms
Biceps supination is the movement of rotating your forearm so your palm faces upward, a key function of the biceps brachii that enhances muscle activation during curls. This increased activation leads to greater muscle growth, making supination crucial for building bigger, more defined arms—keep reading to learn exactly how and why it works. Understanding Biceps […]
Ipsilateral vs. Contralateral Workouts: Examples Included
Ipsilateral and contralateral loading impact stability, muscle activation, and strength development differently—ipsilateral loading challenges balance and recruits stabilizing muscles, while contralateral loading enhances core engagement and allows heavier loads. The right choice depends on your training goals, but for well-rounded development, incorporating both is ideal. Keep reading for a deeper breakdown of when and how […]
How To Estimate Your Bench Press 1 Rep Max Safely
Estimating your bench press one-rep max (1RM) safely involves using submaximal testing methods, like repetition-based formulas (Epley or Brzycki) or RM tables, to avoid the risks of lifting maximal loads. To learn exactly how to apply these methods step by step, keep reading for a detailed breakdown. Methods to Estimate Your Bench Press 1RM Safely […]
Should You Be Concerned If Your Knees Crack When Squatting
Hearing your knees crack when you squat can be unsettling, but in most cases, it’s completely normal and not a cause for concern. If there’s no pain, swelling, or instability, the sound is likely just gas bubbles collapsing or tendons shifting—keep reading for a detailed breakdown of why it happens and when you should pay […]