Here’s a great triceps exercise I’m currently using: the high-pulley overhead triceps extension. It’s performed bent-over in a lunge position using a rope. As you extend the elbows, flare the hands outward and pause briefly in the contracted position. On the return, make sure your forearms make contact with your biceps to achieve a full…
The walking dumbbell lunge is a great exercise to do during a body composition phase, but as the weights go up, your grip will fatigue before your legs do. One way around it is to use a heavy weighted vest with lighter dumbbells. For more training tips and workarounds, check out 5 Exercise Problems and…
Believe it or not, many lifters get injured not during a set, but while getting in and out of position—either before the exercise starts or after it ends! The lying dumbbell press is a classic example. It can be tricky, especially when you’re handling heavy weights. Unless you have two strong, experienced spotters to hand…
Some people think the Standing Rope French Press is some kind of specialty coffee. It’s not… it’s an excellent elbow-friendly exercise that emphasizes the long head of the triceps. Make sure to keep your glutes tensed and core braced throughout the set. Get your biceps as close to your ears as possible, and lower the…
Favor higher reps when performing seated leg extensions. The key is constant tension: use a moderate weight, go up to a soft lock at the top (not a full lockout), and don’t let the weight plates touch at the bottom. Keep the movement smooth and fluid, and push through the burn as much as possible….
Most gym rats are “pushers,” not “pullers”—and most do too much horizontal pushing and not enough vertical pushing. If you’re able to press 100-pound dumbbells lying flat on your back, then you should be able to press 70-pound dumbbells overhead for the same number of reps. For every pushing pattern you perform, you should also…
In this interview, I share the story of how I became a personal trainer—and a die-hard San Francisco 49ers fan. I’ve been in the business of personal training for over 20 years, and I’m busier today than ever. Want to know the secrets behind my longevity and success in the industry? Join me at the…
Here’s an exercise you may not have seen before: the seated one-arm thick-bar javelin press. In the video below, I’m using an Apollon’s Axle. I picked up the movement from Stéphane Cazeault of KILO Strength Society. Stéphane performs it standing in a staggered stance, but if you don’t have enough height in your power cage,…
That’s 15-year-old Joseph struggling with chin-ups in the first part of the video. The second part shows the results of just five sessions of eccentric training. So how did we improve his performance? Take a look at his program: A1. Mid-Grip Barbell Bench Press: 5 x 5 @ 5-0-X-0, 90sA2. Standing Rope Face Pull: 4…
The concept of accommodating resistance using chains has gained popularity over the past two decades—and for good reason. Exercises like the front squat follow an ascending strength curve, meaning you’re stronger at the top of the movement than at the bottom. Chains are an effective way to match resistance with your natural strength curve. Here’s…