The further your upper body is from your lower half, the harder your core will work to keep you stable, thus activating your entire musculature. DO IT: From a standing position, place your hands on the floor and slowly start to walk them forward until you are in a pushup position. Perform one rep. Then walk yourself back up.
T-bar rows induce a massive stretch in your back muscles. Lead with your elbows and use smaller plates if your range of motion feels truncated. DO IT: Place a V-handle under a barbell that is locked into a landmine apparatus or wedged into a corner. Use an overhand grip and, with a flat back bent just past 45 degrees, pull the weight to your chest.
3 of 10
Incline Bench Press
These target the upper chest and recruit more of the deltoid than the flat bench press. DO IT: Maintain a slight arch in your lower back as you lower the weight to your chest. Then explode the weight back up to the start position.
4 of 10
Incline Dumbbell Curl
Incline curls better target the long head of your biceps muscle, translating to a larger biceps peak. DO IT: Lie flat against an adjustable bench, set at about 70 degrees. With a dumbbell in each hand, palms facing your body, curl the weight up, twisting your pinkie to your shoulder. Squeeze at the apex.
5 of 10
Cable Lateral Raise
Unlike dumbbells, cables provide constant tension throughout the movement. This recruits more muscle fibers in your shoulders. DO IT: Attach a D-handle to a cable station set at the lowest point. With your far hand, grasp the handle, and raise it until your arm is parallel to the floor. Slowly lower it back down. That’s one rep.
6 of 10
Front Squat
Loading the weight in front of you forces you to keep your torso upright, and places a greater emphasis on your quads.DO IT: With a shoulder-width stance, place the barbell across the middle of your deltoids. Walk the weight back and descend into a squat until your hamstrings break 90 degrees, keeping your elbows high.
7 of 10
Trap-Bar Deadlift
DO IT: Drop your hips, then pull the weight up and push your hips forward to drive the weight upward.
8 of 10
JAMES MICHELFELDER
Lying Dumbbell Triceps Extension
Using dumbbells instead of a barbell allows your joints to move more naturally and better targets your weaker arm. DO IT: With a neutral grip, lower both dumbbells until they’re level with your ears. Feel stretch and reverse.
9 of 10
Cable Flye
Presses may build strength, but exercises like flyes, which stretch the muscle, damage more muscle fibers and can lead to greater growth. DO IT: Attach two D-handles to both sides of a cable machine at the highest point. Lean forward slightly and act as though you’re hugging a tree.
10 of 10
Ab Wheel Rollout
DO IT: From your knees, roll outward, keeping your lower back flat until you’re fully extended. If at any point your form breaks, don’t attempt to extend any farther.
The further your upper body is from your lower half, the harder your core will work to keep you stable, thus activating your entire musculature.
DO IT: From a standing position, place your hands on the floor and slowly start to walk them forward until you are in a pushup position. Perform one rep. Then walk yourself back up.
T-bar rows induce a massive stretch in your back muscles. Lead with your elbows and use smaller plates if your range of motion feels truncated.
DO IT: Place a V-handle under a barbell that is locked into a landmine apparatus or wedged into a corner. Use an overhand grip and, with a flat back bent just past 45 degrees, pull the weight to your chest.
Incline Bench Press
These target the upper chest and recruit more of the deltoid than the flat bench press.
DO IT: Maintain a slight arch in your lower back as you lower the weight to your chest. Then explode the weight back up to the start position.
Incline Dumbbell Curl
Incline curls better target the long head of your biceps muscle, translating to a larger biceps peak.
DO IT: Lie flat against an adjustable bench, set at about 70 degrees. With a dumbbell in each hand, palms facing your body, curl the weight up, twisting your pinkie to your shoulder. Squeeze at the apex.
Cable Lateral Raise
Unlike dumbbells, cables provide constant tension throughout the movement. This recruits more muscle fibers in your shoulders.
DO IT: Attach a D-handle to a cable station set at the lowest point. With your far hand, grasp the handle, and raise it until your arm is parallel to the floor. Slowly lower it back down. That’s one rep.
Front Squat
Loading the weight in front of you forces you to keep your torso upright, and places a greater emphasis on your quads.
DO IT: With a shoulder-width stance, place the barbell across the middle of your deltoids. Walk the weight back and descend into a squat until your hamstrings break 90 degrees, keeping your elbows high.
Trap-Bar Deadlift
DO IT: Drop your hips, then pull the weight up and push your hips forward to drive the weight upward.
Lying Dumbbell Triceps Extension
Using dumbbells instead of a barbell allows your joints to move more naturally and better targets your weaker arm.
DO IT: With a neutral grip, lower both dumbbells until they’re level with your ears. Feel stretch and reverse.
Cable Flye
Presses may build strength, but exercises like flyes, which stretch the muscle, damage more muscle fibers and can lead to greater growth.
DO IT: Attach two D-handles to both sides of a cable machine at the highest point. Lean forward slightly and act as though you’re hugging a tree.
Ab Wheel Rollout
DO IT: From your knees, roll outward, keeping your lower back flat until you’re fully extended. If at any point your form breaks, don’t attempt to extend any farther.
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