When I first got serious about bodyweight training, I kept running into the same debate: chin-up vs pull-up — which one is better? Some people swore that pull-ups were the ultimate test of upper-body strength. Others argued chin-ups hit more muscle groups and were better for beginners. Chin-ups use a palms-facing-you grip and hit more […]
Bench press hurts my wrist. Every single time. I don’t know why. I get on the bench, grab the bar, start pressing—and boom. My wrist just says nope. Sharp pain, or like this weird pressure. Not fun. I tried moving my grip. Lighter weight. Even warming up more. Still hurts. It’s annoying. You change the […]
I wanted a full body kettlebell workout I could stick with. Simple setup, nothing fancy — as a result just one or two kettlebells and enough space to swing ‘em around. At first, I thought I could just mash together a few kettlebell moves and call it good. But turns out, that’s easier said than […]
Reverse bicep curl is one of the best ways to build stronger arms. It works your forearms and the outer part of your biceps. Most people forget it. Honestly, I did too. I focused only on regular curls. My arms looked big from the front—but flat from the side. This small change made a big […]
Exercises for long head tricep are often overlooked. Many lifters don’t know how to grow this part. Some notice their long head is too small. Others see one arm bigger than the other. It can feel frustrating. This happens because the long head needs special training. Normal tricep moves like pushdowns don’t work it enough. […]
Are men with shorter arms better at bench press? Yes, generally speaking, shorter arms have a mechanical advantage in the bench press because their shorter range of motion makes it easier to lift the same weight. This is because shorter arms need to travel a shorter distance during the lift, effectively reducing the amount of […]
What do we even mean by “hack squat weight”? It’s way more nuanced than just slapping plates on. The “weight” of a hack squat can refer to the weight of the machine itself or the weight plates added for resistance. The machine itself can range from 200-500 lbs, while the sled weight (unloaded resistance) is […]
When I first heard someone mention a stand on weight squat, I was confused. Like, aren’t your feet supposed to stay flat on the ground? But then I kept seeing experienced lifters at the gym doing it—heels on plates, squatting deep, smooth form. So eventually, I gave it a go. And honestly? It felt way […]
Let’s break down the muscles lighting up when you nail that perfect goblet squat. Primarily, goblet squat muscles worked the powerhouse trio: your quadriceps (front thighs), glutes (your butt), and hamstrings (back thighs). These are the main engines driving you down and powerfully back up. But here’s the magic – because of how you hold the weight, a whole team of […]
Some of the strengtheners best lower back exercises dumbbell use dumbbells you likely already own. My top picks? Dumbbell Romanian Deadlifts (RDLs), Single-Leg Deadlifts, Suitcase Carries, Glute Bridges, Bent-Over Rows, and Good Mornings. These powerhouse lower back exercises dumbbell directly target your spinal erectors, lats, glutes, and hamstrings – the essential team that keeps your spine stable, powerful, and […]
If you’re looking to build serious, functional strength and caps that turn heads, the Seated Military Press is your cornerstone move. Forget fancy machines; this old-school barbell staple hits your anterior deltoids (front shoulders) hard, heavily recruits your medial deltoids (side shoulders), and demands serious effort from your triceps to lock out that weight overhead. Crucially, it also engages your upper back (traps, rhomboids) […]
Alright, let’s get real about leg day. Grab your trusty kettlebell – that single piece of iron is about to become your ultimate leg-building partner. I use these kettlebell leg workout constantly with my clients because they work, building functional strength, power, and muscle from the ground up. Here are the 9 best kettlebell leg workout you need: […]