The landmine press is an effective upper-body pushing exercise that builds strength and muscle mass in the shoulders, triceps, scapula, and core. The landmine press can be performed one arm at a time (unilaterally) or bilaterally by gripping the barbell with both hands. Here’s how to perform the landmine press with proper form, key muscles worked, and benefits of this upper body exercise.
[Read more…]Exercise Guides: How To's and Comparisons
These are posts that help you choose exercises to fit your goals and how to perform them safely and effectively.
The 8 Best Deadlift Benefits
Few exercises exist for increasing strength, performance, and muscle mass in the shortest possible time. The deadlift is a popular compound exercise that trains multiple muscle groups simultaneously.
The deadlift is a universal exercise that’s used in several strength sports, including powerlifting, strongman, and CrossFit. Choose from a number of variations based on goals, equipment, body type, and preferences. In addition to strength, the movement is also very effective for building lower and upper body muscle.
Moreover, the deadlift can support various other movements and daily activity. This article will cover the top eight benefits of deadlifts as well as some frequently asked questions.
[Read more…]Seated Cable Row Benefits, Form, and Muscles Worked
The back is made up of several different muscles and numerous exercises can target them. The cable row is a popular choice for building a stronger and bigger back.
This article will detail the muscles worked by the cable row, how to perform the movement with proper form, and a few of its primary benefits.
[Read more…]How to Perform the Overhead Press with Proper Form
Adding the overhead press, also known as the military or strict press, to a workout routine increases upper body strength. The overhead press is a compound movement that targets the anterior and lateral delts, upper chest, and triceps. If performed standing, it also helps improve core strength.
The lift has great carry-over to other movements, such as the clean and jerk, snatch, push press, and bench press. Overall, the overhead press is a very functional exercise that can benefit athletics and daily activities.
It’s important to note that performing the military press with proper form requires good shoulder mobility before attempting to press a lot of weight overhead.
The overhead press is safe when applying proper form. This article will explain how to apply correct technique, including tips and common mistakes to avoid.
[Read more…]T-Bar Row Benefits and Muscles Worked
The T-bar row is a compound back exercise that targets multiple muscle groups at once. This exercise has numerous benefits, including building a solid back, improving posture, and increasing overall strength. This article will dive into the muscles worked during T-bar rows and explore why it is a practical exercise.
[Read more…]How to do Bulgarian Split Squats with Proper Form
The Bulgarian split squat is a unilateral exercise that targets multiple muscles in the lower body. This single-leg squat variation has numerous benefits when performed with proper form.
This article will explain how to perfect the Bulgarian split squat form, provide some helpful technique cues, and avoid common form mistakes when performing this challenging lower-body exercise.
[Read more…]Bear Crawls: Benefits, Proper Form, and Muscles Worked
Bear crawls are an excellent full-body workout that can be done anywhere, anytime, without equipment. As a compound bodyweight exercise, the bear crawl engages multiple muscle groups, including the core, shoulders, chest, and legs. We’ll look closer at the muscles worked during bear crawls, the benefits of this exercise, and how to do it with perfect form.
[Read more…]The 5 Best Gym Machines for Legs
Is there anything better than a good leg pump session? Today’s your lucky day!
In this article, we’re looking at the best gym machines for legs, breaking down what they do, how to use them, and their benefits. Plus, a closer look into the leg muscles might give you more insight into how to better work your legs.
[Read more…]The 6 Best Gym Machines for Back
Your back is the largest muscle group in your upper body, and it’s also the one most people struggle to actually feel working. Machines fix much of that. They lock you into a groove so your lats and mid-back do the job instead of your lower back or your grip tapping out first.
Below are the six gym machines I reach for most when I’m training back, what each one hits, how to set it up, and where it earns a spot in your session. A couple build width, a couple build thickness, and one is there purely for your lower back.
Machines won’t replace heavy rows and deadlifts for building a thick back. But for isolating the lats or rowing hard with your chest supported, they beat a barbell, and you can push close to failure without a spotter. If you’re putting together a full machine session, we’ve also covered the best gym machines for legs and the best gym machines for chest.
[Read more…]Lat Pulldown Benefits and Muscles Worked
The lat pulldown is among the best upper body exercises for building bigger latissimus dorsi muscles. In this article, we’ll cover how lat pulldowns activate the movement’s primary muscle groups and outline some of the significant benefits of this upper-body pulling exercise.
[Read more…]Front Squat Benefits and Muscles Worked
The barbell squat is often considered to be the king of all exercises, and for good reason! The barbell squat trains nearly every muscle in the body simultaneously. Not to mention, it’s equally effective for building muscle and gaining strength.
The front squat is a popular barbell squat variation. Like a barbell back squat, the front squat trains several muscle groups at once but places more emphasis on the quads.
Olympic weightlifters and CrossFit athletes commonly perform the front squat because it has a greater carry-over to the clean and jerk compared to back squats. With that said, the front squat is also included in powerlifting programs as an accessory lift to the barbell back squat. Bodybuilders often perform the front squat to place more tension on the quads and stimulate hypertrophy.
We will cover the benefits and the major muscle groups that are working during the movement.
[Read more…]Decline Bench Press Benefits and Muscles Worked
The bench press is key to increasing chest size and upper body strength. The compound movement allows lifting the maximum amount of weight. Adjusting bench angle also helps target specific areas of the chest.
The three most common bench press variations are incline, flat, and decline. An incline bench press targets the upper chest, the flat targets the middle chest, and the decline targets the lower chest.
The decline bench press, though not the most common variation, has several benefits which will be discussed in this article, along with the major muscle groups recruited for the movement.
[Read more…]The 6 Best Gym Machines for Glutes
Workout routines should be well-balanced. This will ensure that all muscle groups are targeted and you achieve a natural balance.
The glutes significantly contribute to the body’s muscle structure, providing functional benefits such as improved balance, enhanced athletic performance, and better support for the lower back.
This article will focus on the six best gym machines to work your glute muscles. We will review the top glute machines, their benefits, and simple instructions on how to use them.
[Read more…]How to Deadlift with Proper Form
The deadlift is a popular compound exercise, but it can also pose a significant injury risk if performed without proper form. Here, we’ll explain how to lift with proper deadlift form and maximize strength while staying injury-free.
[Read more…]How to Front Squat with Proper Form
The front squat is a great squat variation that targets the anterior chain and builds core, hip, and leg strength.
In this article, we’ll explain how to front squat with proper form. We’ll also cover some common mistakes when doing front squats and provide useful tips to perfect your technique.
[Read more…]Incline Bench Press Muscles Worked and Benefits
The incline bench press is a popular exercise that targets several upper body muscles, including the chest, shoulders, and triceps. In addition to building strength and muscle mass, this exercise can also help improve posture and reduce the risk of shoulder injury.
Here’s a closer look at the benefits of the incline bench press and the muscles worked.Â
[Read more…]How to Squat with Perfect Form
Squats are a staple exercise for any serious lifter. Whether increasing glute mass, building strong legs, or maintaining healthy joints, all lifters should learn to squat properly.
Even squatting light, using the proper form is essential. Here, we’ll explain everything you need to know to squat with perfect form. We’ll cover some common squat mistakes and provide tips to perfecting squat form.
[Read more…]The 8 Main Muscle Groups Worked by Squats
Squats work nearly every muscle from your waist down, plus a few up top that fight to keep you upright under the bar. The primary movers are your quadriceps and glutes. The hamstrings, adductors, calves, spinal erectors, abs, and traps all pitch in as secondary muscles that stabilize the load and help drive you out of the hole.
This breakdown is built around the barbell back squat, which spreads the work across more muscle than any other squat variation. Switch the variation and you shift the emphasis. Front squats, goblet squats, and hack squats keep your torso more upright and lean harder on the quads, so dial in your front squat form if that’s your focus. Single-leg versions like split squats and lunges load one leg at a time, and you’ll find plenty of options in our Bulgarian split squat alternatives.
Below I break down all eight muscle groups the back squat trains, what each one does during the lift, and how to bring up the ones lagging behind.
[Read more…]Barbell Row Benefits, Muscles Worked, and Form
The barbell row is among the best exercises for increasing back strength. Here, we’ll explain how to perform a barbell row with perfect form. We’ll also detail the muscles worked by barbell rows and explain the main barbell row benefits.
[Read more…]The Top 9 Muscles Worked with Deadlifts
Deadlifts are a staple exercise for many gymgoers. Deadlifts are a multijoint compound exercise that build maximal muscle throughout the upper and lower body.
Here, we’ll cover the exact muscle groups used in deadlifts and explain how to increase muscle activation by deadlifting with proper form.
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