Dips Guide: Master Weighted, Bench, and Machine Dips
Dips are a timeless exercise, blending simplicity with effectiveness. They target your chest, triceps, shoulders, and even your core. Unlike traditional weightlifting, dips challenge your body in a unique way—moving your entire body through space. This functional movement builds real-world strength and improves coordination. Whether you’re new to fitness or an experienced lifter, dips offer […]
How to Target Biceps with Pull-Ups and Progressions
As I’ve gotten older, my priorities have changed when it comes to lifting. No longer do I try maxing out on the bench or squat every couple of weeks. These days I prefer to use bodyweight exercises much more than in the past. This means more push-ups, core movements, and, of course, pull-ups. Pull-ups are […]
Staggered Pull-Ups: Build Strength for One-Arm Pull-Ups
Staggered pull-ups are a game-changer when it comes to building the strength and control needed for one-arm pull-ups. By focusing on one arm at a time with just enough assistance from the other, you can isolate your lats and biceps for serious gains. Plus, it’s an effective way to fix muscle imbalances and improve overall […]
Archer Push-Ups: Unlock the Power of One-Arm Push-Ups
Archer push-ups are a powerful exercise that builds strength, control, and confidence for tackling the elusive one-arm push-up. You can almost call the archer push-up the “one and one-half push-up” as one arm does the push-up while the other is used for a small amount of assistance and to aid in stabilization. This challenging variation […]
Walking Core Exercises: Build Strength While Moving
Building a strong core isn’t just about crunches and planks. Your core is the foundation of every movement you make. Walking core exercises take core training to the next level by adding functional movement, stability, and balance to the mix. These dynamic exercises improve posture, build strength, and enhance coordination—all while keeping your workouts engaging […]
Side Plank Variations: A Guide to Core Strength Progression
Side planks are a simple yet powerful way to strengthen your core. They target your obliques, improve stability, and protect your spine. Whether you’re new to fitness or an experienced athlete, mastering side plank variations can transform your workouts. By starting with beginner moves and progressing to advanced techniques, you can build strength, balance, and […]
Top Pull-Up Variations for Specific Muscle Groups
Pull-ups are often considered the gold standard of bodyweight exercises, offering unmatched benefits for building strength, muscle definition, and upper-body control. But what makes pull-ups truly special is their versatility. With just a simple tweak in grip, posture, or movement style, you can shift the emphasis to different muscle groups, transforming a single exercise into […]
Single-Sided Core Work: Benefits You Can’t Ignore
When it comes to core training, most people think of planks, crunches, and other symmetrical exercises that target the midsection evenly. While these moves are effective, they’re only part of the picture. To truly build a strong, functional core, you need to add some asymmetry into the mix. Single-sided core work, also known as asymmetrical […]
Pull-Up Variations to Build Strength and Muscle Control
Pull-ups are one of the most fundamental and effective exercises for building upper body strength, but sticking to the standard version can only take you so far. Whether you’re a beginner or a seasoned athlete, pull-up variations are key to continually challenging your muscles, improving your form, and achieving new levels of strength and control. […]
Master One-Arm Push-Ups: Progressions and Key Exercises
When it comes to advanced bodyweight training, few exercises match the one-arm push-up in terms of sheer strength, control, and core stability. It also just looks cool when it’s done right. Many of us remember the scene in Rocky where he was doing one-arm push-ups. Not only does mastering the one-arm push-up showcase your upper-body […]