3 Triceps Extension Variations and Their Benefits

Best for: Building stronger triceps and full-body control. Hopkins praises this move as being, “a piece of triceps extension gold that people don’t use.” In short, he loves it for the stability it requires and how it’s basically a full-body plank that you move with your triceps.  Application: It’s not technically an isolation move, but...

6 Easy Moves To Pump Up Your Pecs Workout Routine

We love the barbell bench press as much as you do, but just because you’ve been doing it every Monday night since high school doesn’t mean you can’t change it up every once in a while. Pressing with dumbbells is safer for your shoulders and activates more pectoral muscle, which means more focused training directly...

Build Body Awareness Upside Down

While there’s some debate in the functional fitness world whether handstand holds, handstand walks, and handstand push-ups should be considered functional movements, I would say it doesn’t really matter. Because… People want to learn them. They’re a cool party trick, they’re satisfying to learn, and they make you feel young and limber when you’re doing them (if...

The 4-Move Workout for Bigger Biceps

As a former Golden Gloves-contending boxer, owner of High Performance Gym in South Carolina, Clay Burwell, knows a thing or two about training arms. When it comes to building big biceps, you can’t really stray from doing some sort of curl, but that doesn’t mean you can’t vary your workouts with any number of curling...

Pro Tips to Get Ripped Lower Abs

baranq / Shutterstock Do you do tons of abdominal exercises, but still have trouble developing your lower abs? It may not be simply a matter of choosing better exercises, says IFBB pro bodybuilder, actor, and trainer to the stars Roland Kickinger. Some exercises definitely tend to emphasize the lower abs and some tend to emphasize...

Randy Couture Tried Foam Rolling His Way Out of a Heart Attack

Randy Couture hasn’t stepped in the Octagon since his retirement more than a decade ago, yet still remains one of MMA’s most recognizable faces. His Hall of Fame achievements include his legendary battles with icons Chuck Liddell and Tito Ortiz, becoming the first UFC fighter to win both the light-heavyweight and heavyweight championships, and leading...

MMA Legend Randy Couture Admits to Running Over Jet Li on Set of 'Cradle 2 The Grave'

MMA legend and Professional Fighters League commentator Randy Couture talks about working out through a heart attack, his fight career, and playing alongside a host action-movie icons.

Welcome to My . . . Bodyweight Workout

Welcome to My . . . Bodyweight Workout Welcome to My . . . Gym Workout Welcome to My . . . Morning Wake-Up Flow Welcome to My . . . Evening Wind Down Welcome to My . . . Morning Routine Welcome to My . . . Meal Prep Welcome to My . . . Track Welcome to My ....

The Chain Flye Variation to Help You Avoid Shoulder Pain

Flyes remove reliance on the triceps and deltoids so you can better isolate the chest muscle for growth. And besides looking badass, using chains to do them takes some pressure off the shoulder joints, increases instability for more muscle recruitment, and ensures that there’s more tension on your pecs from start to finish, as the...

The Effective 4 Move Leg Routine for a Pair of Powerful Quads

PAVEL YTHJALL / M+F Magazine Share Tweet 45-Degree-Angle Leg Press Sets: 4  Reps: 25, 20, 15, 12 “This is the main compound movement in which I try to use the most weight possible to hit the required reps for each set. Set 1 is 25 reps, Set 2 is 20, Set 3 is 15, and the fourth and final...