Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows ...

The triceps extension targets all three heads for sleeve-filling size and lockout strength without taxing your shoulders or ...

TRAINING FOR YOUR target physique will always be more complicated than just hoisting some weights, flexing in the mirror, and praying for muscle growth. You'll need to follow a smart plan—and then, ...

CHEST DAY WORKOUTS generally fall into one of two camps. The first (and most prevalent) is pressing exercises, like the all-important bench press and pushup, since your chest is responsible for ...

NO MATTER YOUR fitness goal, efficiency should always be one of your top objectives. Yes, the exact nature of your split will ultimately depend on what you're trying to accomplish—whether that's ...

For most guys, biceps training is pretty straightforward. Including even a single isolation exercise into a balanced strength routine once or twice a week will help you build the strength and flex ...

Chris Bumstead Shares the Exact Workout He Uses to Build His Back and Arms originally appeared on Men's Fitness. If you're looking to build your back and biceps, look no further. Five-time Mr. Olympia ...

When it comes to adding slabs of prime beef to your torso, the basics are your best friends. After a thorough warm-up, start a timer and perform 25 pull-ups, followed by 25 dips. Complete these using ...

Resistance bands can help you build strength and muscle without weights or a gym. For stronger, more muscular arms, focus on targeting muscles like biceps, triceps, and deltoids. Maintain proper form ...

New to the gym? This biceps routine delivers serious size with minimal effort. For most guys, the first thing they want to do when they walk into a gym as a teenager is build their show-off muscles.