Ebenezer Samuel,  C.S.C.S.

You'll do that in the half-typewriter pushup countup, an anytime-anywhere chest pump move from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="8e7c9ace-ccc4-3e25-a3ad-0cad965334b0"> Ebenezer Samuel, C.S.C.S </a> . It's a vicious, bodyweight move that builds serious muscle, and it does so in a unique way. "Unlike standard pushups," says Samuel, "you work your chest in multiple planes with this countup. You work in the plane directly in front of you on each archer pushup-style rep. But you're also building lateral chest and shoulder stability as you slide across."

And you're still piling up reps, too, enough to take each side of your pecs to the limit. This is a unilateral move, so just one side of your chest has to handle the majority of the work during each set. That side of your chest gets pushed to the edge by a combination of pushup reps and lateral stability work.

"It's a challenging combination," says Samuel, "but it still prioritizes the chest-building potency of the archer pushup."

You balance both elements in a format that delivers tension on each. Each half-typewriter motion challenges your chest's lateral stability and takes a few moments to get through. Then you get pushup reps to build classic strength under bodyweight unilateral load. The end result leaves your chest fried. And the best part: You can do it anywhere with no equipment at all.

<ul><li> Set up in pushup position, then shift both hands out slightlly and turn your fingers out. This is the start. </li><li> Lower down into an archer pushup, keeping your right arm straight and shifting your torso to the left side, bending your left elbow. Your core and glutes should stay tight. </li><li> Slide your chest across the ground, keeping it an inch from the ground, until you're halfway between left and right arms. Slide it back to the left. </li><li> Press up. That's 1 rep. </li><li> Repeat, except this time, when you press up, do 2 reps. Repeat this process, adding an archer pushup rep each time, until you've done 4 reps at once. Push for 5 if you can. </li><li> That's 1 set; do 3 sets of 8 to 10 reps per side. </li></ul>

You can use the half-typewriter pushup countup in a variety of ways in your training. Use it when you just need a super-quick chest pump on a Friday night. Or use it as a finisher in a chest or total-body workout. "It's perfect in these situations," says Samuel, "challenging you to move your own bodyweight but loading enough to provide challenge for muscle growth." Or use it as a key exercise in a full-body bodyweight session.

No matter how you use it, count on seeing plenty of chest growth.

For more tips and routines from Samuel, check out our full slate of <a href="https://www.menshealth.com/eb-and-swole/" id="c4fbc3c7-3c4c-3234-adb0-ae190ebefff7"> Eb and Swole </a> workouts. If you want to try an even more dedicated routine, consider Eb's <a href="https://order.hearstproducts.com/subscribe/hstproducts/247461?source=_ed_&amp;utm_campaign=_ed_&amp;utm_content=a29251765&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="67794841-8ab6-3100-a205-b938d54f196c"> New Rules of Muscle program </a> .

Can You Handle the Half-Typewriter Pushup Countup?

The classic pushup works your chest in one standard direction. But what if you could challenge your chest in more ways, racking up pushup reps and time-under-tension all at once?

The Half-Typewriter Pushup Countup Attacks Your Chest From All Angles

Its a move you can level up in a series of ways, too, with tempos, pauses, and unilateral ideas. All of these add significant challenge to the pushup, helping you use it to pack on major size and well-proportioned chest definition.

Its not an exercise that needs to be made better with too much gear, but that doesnt stop some people from trying. And thats why pushup handles are often so popular, especially in this new era of home training. The pushup handle, so the thinking goes, can make your pushups that much more devastating, so you can build more muscle throughout your upper body. The pushup handle, some people will tell you, is the best way for you to take your pushups to the next level.

Pushup handles come in several forms, but essentially they boil down to this: Theyre a bar upon which you can put your hands when you do pushups. This can accomplish several things.

First and foremost, it lets you stack your joints better. When doing pushups with your hands on the floor, your wrists must bend back a bit. When you do pushups on pushup handles, your wrists dont need to bend. If you have a history of wrist issues, this can help.

Many pushup handles, such a the Perfect Pushup, also let your hands rotate as youre doing a rep. This can, in theory, alleviate stress on the wrist in the same way an EZ-curl bar alleviates wrist stress when you curl: It lets your hands move through a pain-free path no matter what. If you feel pain at any point, you just rotate the handle to accommodate for it.

<h1> Can Pushup Handles Lead to Faster Gains? </h1>

Those who sell pushup handles will claim that thats true. In the case of the Perfect Pushup, the rotating handles are a key selling point, one thats supposed to help you target and develop more muscle. None of this is actually true, though, for multiple reasons.

Rotating Handles Make Rotation Too Easy

First off, lets get rid of this rotation myth, because those rotating handles definitely arent letting you stimulate any more chest growth. Truth be told, if anything, theyre taking away from your ability to create true total-body tension.

When you do any pushup rep, even a basic pushup without handles, you want to screw your hands into the ground, twisting left wrist counterclockwise and right wrist clockwise, and turn your elbow pits forward, which creates tension through your lats and shoulders. Maintaining this tension as you do a rep helps establish total-body tension, which does, in fact, help spur muscle and strength gains.

But youre creating that tension by actively and continually screwing your hands into the immovable ground, essentially forcing an isometric-type contraction for the life of each set. Rotating pushup handles actually make this process easier, removing the need for true constant tension through the body. You dont need that.

Pushup handles do, to a degree, add slight range of motion to every pushup rep, moving you farther away from the ground by a few inches. So that means you can get a greater stretch on your chest at the bottom of each rep.

This, however, isnt essential for growth, and, depending on your pushup mechanics, it may not actually be beneficial. Yes, youre getting added range of motion, but where is it coming from? If youre overstretching the shoulder capsule, then youre doing more harm than good. And if your chest is already tight, thats what can actually happen. Want a better (and cheaper) way to add a bit of range of motion to your pushup? Do your pushup on your knuckles instead of with your palms flat on the floor.

Or, just as easily, you can grab a pair of hex dumbbells or kettlebells, place those on the ground and do pushups on those surfaces. The kettlebells are your best bet, too, adding challenge to your reps by forcing you to balance on the smaller bells. Bonus: If you use either kettlebells or dumbbells, you can also do, you know, other exercises with those when youre done with your pushups, too.

Can Handles Double as Parallettes?

Heres one respectable reason to think about pushup handles: They can double as parallettes, which are, essentially, tiny bars that simulate the parallel bars gymnasts use. A pair of parallettes can be useful for training certain gymnastics skills, like L-sits, planches, and handstand maneuvers.

Parallettes themselves are terrifically useful, letting the wrist find a neutral position for moves like L-sits and planches. And theyre just high enough off the ground to make training, say, the L-sit, a bit easier.

Pushup handles, however, are not replacements for parallettes. Theyre generally smaller and lighter, and that means theyre less sturdy, less glued to the ground on moves like L-sits. If youre losing your grip on one and you grip a pushup handle harder during a move, instead of grounding you, it may fly up off the ground and lead you to lose your balance.

If you want parallettes, spend the extra money and grab a pair of parallettes. Pushup handles are a different beast entirely. Need a pair of parallettes? Aim for sturdy, heavy, and long instead of tiny and portable. Think of this pair from Vita Vibe.

<h1> Better Alternatives to Pushup Handles </h1>

If you were thinking of grabbing a pair of pushup handles, hopefully weve talked out of it. But we do understand that you may want to create more challenge with your pushups. After all, while there are myriad pushup variations out there, sometimes you want to create a different challenge, right?

If thats the case, wed suggest these options for building a home pushup station. Theyll all help you mix up your pushup training in smart ways. And the best part: each of these tools can also be used for other exercises, too.

A looped resistance band increasingly adds challenge to your pushups: Just grasp it with both hands, loop it around your back, and get to work. The looped resistance band will also challenge you to be explosive at the start of each pushup rep. Resistance bands deliver the most tension when theyre longest, and theyre going to be longest when your arms are fully extended. That means you want to power out of each rep aggressively from the start, so you have the momentum to carry you through when the band fights you more.

When purchasing resistance bands, aim for looped bands whenever possible. They're easier to tie to a structure if you need to, and they offer more versatility for other movements beyond pushups. Check out this pair from DynaPro.

A simple weighted vest also adds resistance to your pushup. Weighted vests also offer another advantage in your pushup training: Unlike bands or pushup bars, you can use them for all variations of pushups. You can easily don a weighted vest for archer pushups, typewriters, or clapping pushups, and yes, even the challenging Superman pushup can be done with a vest.

Aim for a weight vest with adjustable weights that's comfortable and relatively fitted. The more form-fitting the better, especially if you use this for your morning run, too.

The TRX challenges stability which leads to greater core activation, and that can be a great way to add push your pushups to the next level. You can easily hold the TRX straps and do pushup reps, challenging shoulder stability. Or force your core and glutes to work harder by putting your feet into your TRX straps and doing pushups with your hands on the ground.

The TRX Pro3 Suspension Trainer is one of your best overall options.

A simple medicine ball can create elevation for your pushups, just like a pushup handle; it just comes with instability, too. Try doing pushups with both hands on a single medball to challenge your triceps.

Any basic medicine ball will do for this. Smaller, harder medballs have advantages for pushups, increasing instability even more and forcing a great balance challenge for your entire body. This Amazon Basics ball can get you started.

The pushup is one of the gold-standard bodyweight exercises, a move you can take with you anywhere that, when done correctly, blasts your abs and glutes, and builds muscle and strength in your chest, triceps, and shoulders (and, to some extent, the rest of your body, too).

The Gear You Want in a Home Pushup Training Station

<a href=&quot;https://www.menshealth.com/mvp-exclusives/&quot; target=&quot;_blank&quot;>Click here</a> for more premium stories.

Until now. Here, <a id="e491b17b-532e-3827-a3cc-b2f1be3e15df" href="https://www.instagram.com/ebenezersamuel23/?hl=en"> Men's Health </a> <a id="f4d35ea6-086e-32a7-ab7a-87c64bf1d768" href="https://www.instagram.com/ebenezersamuel23/?hl=en"> fitness director Ebenezer Samuel, C.S.C.S. </a> , reworks two workouts for MH followers, fine-tuning both sessions to set both guys on the path towards the gains they want most. Along the way, he has some lessons for anyone and everyone who wants to design their own workouts.

<h1> How to Hone Technique: Cut Out Excess Volume! </h1>

<a id="d38afebe-bc45-3411-a7c0-bbd4b56712c0" href="https://www.instagram.com/flamez4dayz/?hl=en"> Gustavo Merino </a> does a full-body workout four days a week. His goal is to gain muscle over the next 2 to 5 years, he says, whilst also maintaining low body fat. But he struggles with his form. Some reps and sets use muscles I dont intend to use, he says.

gustavo merino's workout, detailed in a screenshot, along with his goals

Youre definitely putting in work, Gustavo, but you may almost be doing too much work. Youre piling up a ton of reps in your training, and this has two shortcomings. First off, all the volume you have in here prevents you from exposing your muscles to the heavy loads that can build strength (and in turn, spur you to greater muscle gains). And youre noticing the other problem: These marathon sets require a ton of mental focus. Lose that and, yes, other muscles do take over.

Just as importantly, the sheer volume in your workout is going to wear you out. By the time you get to your accessory work on biceps and triceps, your central nervous system is very likely shot.

Add in that some of your exercise choices invite a lot of full-body movement (the Pendlay row, for example, has you moving explosively instead of ever earning a sustained back squeeze), and theres plenty of room to feel other muscles taking over. Barbell curls, meanwhile, are a great lead curl, but as the last move in a lengthy workout, when youre fatigued, theyre inviting hip-rocking to cheat.

Mid adult man, lifting weights, low section

<ol><li> When youre building a full-body workout, focus on body functions, not bodyparts . I love a good bodypart workout as much as the next guy, but doing that for full-body training results in overtraining. So lets get a move that has you pulling, a move that pushes, a move that hinges, and a move that has you squatting, then maybe some arm work, and call it a day. You can train heavier then, building muscle and strength and blasting more fat too. </li><li> Trim your reps on early exercises . Everything in your workout right now is 10s and 12s, which limits your ability to train heavy. Moving heavy weight early in your workouts will let you build more muscle and strength. Well remove some of the supersets too, so that, again, you can train certain movements heavier. </li><li> Introduce some tempo and pauses . These will keep you accountable to form, and help you build a stronger mind-muscle connection than piling up reps. </li></ol>

EMOM (Set a timer. Complete the assigned work as quickly as possible, with good form, during each minute,then rest until the start of the next minute. Do 3 rounds).

Minute 1: 20 Jump Lunges

Minute 2: 20 Hollow Rocks

Minute 3: 20 Mountain Climbers

Minute 4: 16 Alternating Bench Step-ups

We Completely Fixed These 2 Guys' Workouts

There are thousands of exercises on today's fitness landscape, and a plethora of different training disciplines these days, and all of that can make it incredibly challenging to build yourself the perfect workout. Sure, you may know all the moves, but how do you make it all fit together? Where does the cardio go? Which exercises are best for lifting heavy? It's a lot of guesswork.

We Completely Fixed These 2 Regular Guys' Workouts

All of that leaves the pullover as an oft-forgotten back move. But use it correctly, and it can shred your lats and rhomboids, while also taking your abdominal and glute strength to new heights. Youll do all those things with the Single-Arm Pullover March, a new move from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="8e7c9ace-ccc4-3e25-a3ad-0cad965334b0"> Ebenezer Samuel, C.S.C.S </a> . Its a perfect back-day finisher, and delivers a full upper-body burn that you wont expect.

Were hitting on multiple ideas at once in this move, says Samuel, and with demands in multiple planes, this one winds up supercharging your entire upper body.

The driving forces behind the move are the concepts of offset load and time-under-tension. Youre doing a single-arm pullover, but instead of coming out of the rep when your arm is extended, youre going to hold that position, stressing both lats and abs. From that position, youll wind up marching, placing greater challenge on your lats and abs to maintain stability as your lower-body base changes.

You need to lock in abs and glutes to stay stable, says Samuel. Granted, we say that on a lot of exercises. But here, if you dont, youre going to feel and maybe even see your torso twist out of position.

Your core works overtime, balancing against both anti-rotation and anti-extension in this move. And that carves out serious abdominal strength and muscle. The best part of the move is this too: It works almost anywhere. Im doing it with a dumbbell, says Samuel. But you can easily use a backpack at home. And instead of a bench, we can easily use an Ottoman.

No matter what, youll pile on serious muscle. So get ready to get to work.

<ul><li> Lie with your shoulder blades on a bench or box, core tight, a single dumbbell held in your right hand directly over your shoulder. </li><li> Tighten your abs and keep your hips and shoulders square to the ceiling. Without arching your back, reach the dumbbell behind your head, as far as you can without losing core tension. </li><li> Pause here. Tighten your core and glutes. </li><li> Lift your right leg from the ground, as if marching, bringing knee over hip. </li><li> Return it to the ground; repeat with your left leg. </li><li> Return that leg to the ground. </li><li> Drive the dumbbell back to over your shoulder. </li><li> Thats 1 rep; do 3 sets of 8 to 10 reps per side. </li></ul>

[loop src='https://hmg-prod.s3.amazonaws.com/videos/eb-swole-bug-1566488950.mp4' align='right' mediaId='ce2d715e-5975-41e2-b74f-83861bf52485' size='medium' caption=''][/loopThe Single-Arm Pullover to March works in a variety of ways and can play a variety of roles in your training. YOu can use it as a warmup move for a total-body workout, firing up your upper body and readying your mind to create tension. You can also use it as a finishing move in a standard back session. Or integrate it into a total-body circuit, smashing your back and core.

Either way, says Samuel, dont feel the need to go insanely heavy on this exercise. You can get a ton of value here while using a light weight, he says. Focus on owning the anti-rotation and core positioning. Its harder than it looks.

But itll build the muscle you crave.

This Single-Arm Pullover Blasts Back and Abs

When you think back exercises, you general think of rows and pullups. And for good reason too. Rows are a key back move that helps offset the pushing positions of everyday life. And the pullup is one of the gold-standard exercises in fitness.

This Single-Arm Pullover Variation Blasts Back and Abs

DIRECTIONS: Do this workout up to 6 days a week, aiming for at least 1 rest day.On days you dont train, stay active by takinga 20-minute run. Begin every workout with 3 rounds of this warmup: 5 Superman holds,5 alternating reverse lunges, a 30-secondplank, and 10 jumping jacks. Then get to work.

Do this workout as a 3-round circuit,using medium-weight dumbbells. Rest30 seconds between each exercise.

1 Dumbbell Deadlift Place 2 dumbbells at the sides of your feet. Hinge at

the waist, bend your knees, and grasp them, keeping yourcore tight. This is the start (a). Stand, pulling the dumb-bells off the floor and squeezing your glutes (b). Returnthe dumbbells to the floor. Thats 1 rep; do 10.

Focus on keep-ing your shoul-ders above yourhips at all times.Your goal is tofeel this in yourhamstrings andglutes, not yourlower back.

2 Dumbbell CircusGround-to-Overhead

Stand with a single dumbbell betweenyour feet and grasp it with both hands.Tighten your hamstrings and your core,dropping into a low squat (a). Standexplosively (you may rise onto your toesas you do so) and pull the dumbbell upwith both hands. As the weight reachesshoulder level, shift it to your right handand drive it overhead (b). Lower it to yourshoulder, then return it to the floor withboth hands. Thats 1 rep. Repeat on theother side. Do 20 total reps.

Lie with your back on abench, feet on the floor,glutes and abs tight,dumbbells held directlyover your shoulders. Bendyour elbows and shoulders,keeping your elbows closeto your body as you lowerthe dumbbells to your ribcage (a). Pause for 1 second,then press them upward (b).Thats 1 rep; do 8 to 10.

Eb says: No bench, no problem. Do this as a floor press: Lie on the floor, feet flat on theground, glutes squeezed. Youll lose some range of motion on the bottom of thepress but can focus on squeezing your chest and triceps hard at the top.

4 Dumbbell Z-Press Sit on the floor, legs straight, abs tight,

dumbbells held at your shoulders (a). Withoutarching your back, straighten your arms, drivingthe dumbbells overhead (b). Slowly return themto your shoulders. Thats 1 rep; do 10 to 12.

Dont flare your elbowsout; keep them slightlyin front of you, like ourmodel. Its a safer press-ing angle for long-termshoulder health.

Set a timer for 5 minutes. Repeat the moves in order,working to complete as many rounds as possible. Rest asneeded, but keep your rest periods short.

Dealing withshoulder issues?Instead of hold-ing the dumb-bells directlyoverhead, holdthem at yourshoulders.

5 Overhead Carry Stand holding medium-weight dumbbells overhead, abs and

glutes tight, rib cage in, and arms straight. Walk forward 20 steps.In tight confines? Walk ahead as far as you can, then turn back andwalk to the start, aiming for 20 total steps.

6 Farmers Carry to Farmers Hold Stand holding the dumbbells at your sides, core and glutes

tight, shoulder blades squeezed. Walk forward 20 steps, aiming to keep your hips and shoulders square. (If you dont have room, walk back and forth for 20 total steps.) After you finish walking, stand,holding the dumbbells at your sides, for 20 seconds.

Forget kettlebells, medicine balls, and ropes. The no-nonsense path to muscle starts with dumbbells. Think about it: Even mighty Peloton integrates dumbbells for strength building. Youll rely on them during this workout, a four-day-a-week total-body session thatll add strength, boost endurance, and blast fat in 25 minutes a day.

This Total-Body Muscle-Building Dumbbell Workout Takes Just 25 Minutes

Thankfully, there's a fix for that, and it comes in the form of the Seated Floor Lateral Raise, a variation from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="8e7c9ace-ccc4-3e25-a3ad-0cad965334b0"> Ebenezer Samuel, C.S.C.S </a> . "The seated floor lateral raise is going to help you maintain strict form and execution on your lateral raises," says Samuel, "and that's going to keep constant, consistent pressure on your shoulders in all the best ways."

The downfall of the classic lateral raise is that it lets you cheat in two ways. First off, you can rock at the hips, creating momentum to propel your weights upwards. Secondly, you can swing your arms low, even touching the dumbbells on the bottom, again creating momentum that pushes them upwards.

That momentum takes focus off the muscle you're really trying to attack, the lateral head of your shoulder. The floor raise, however, puts it back on. "We're eliminating the momentum-generating portions of the movement," says Samuel. "We're also letting you focus on each individual rep, locking in core positioning and focusing on moving only with the shoulder."

Indeed, the floor lateral raise lets you "rest" between each rep, but that's not a bad thing, says Samuel. "Reset between each rep, contracting abs to own ribcage position, sitting straight up, and making sure your traps aren't lifting," he says. "It'll be more productive in the long run."

All you need is a pair of dumbbells to do it. Stuck at home? Heavy gallons of water will challenge you more than you think, too.

<ul><li> Start seated on the floor, legs straight, two dumbbells held in each hand, touching the floor. Your arms should be angled slightly in front of your torso. </li><li> Tighten your core and sit up straight. Exhale and raise the dumbbells, focusing on using your shoulders (and not your traps) to drive the motion. </li><li> Pause when your wrists are in line with your shoulders (or a hair below that). Hold. </li><li> Return to the start. Reset for your next rep. Do 8 to 12 reps. Do 3 sets. </li></ul>

The Seated Floor Lateral Raise works well as a shoulder movement that you include on a push day, or as a move you include in a standard shoulder circuit, along with a dumbbell overhead press variation and a rear delt exercise. It also can work in other rep formats, says Samuel. "This is an exercise that delivers plenty of bang for your buck," he says. "Use it in an AMRAP for your upper body if you want too."

It's as safe as they come, Samuel, since you can't cheat and you can get plenty of benefit out of using a lighter weight.

This Lateral Raise Upgrade Builds Strong Shoulders

The classic lateral raise is a tried-and-true way to build size on muscle on the outer (or lateral) head of your shoulders, a staple exercise in any hardcore, shoulder-growing routine. It's also a move that invites a lot of momentum and cheating.

Build Strong Shoulders Safely With This Lateral Raise Upgrade

One way to focus on those ideas: The Peak-Focused Mixed-Style Biceps curl from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="8e7c9ace-ccc4-3e25-a3ad-0cad965334b0"> Ebenezer Samuel, C.S.C.S </a> . Using a pair of dumbbells (or another load around your house) this curl helps emphasize that squeeze at the top of every rep. "By pausing midway through your rep, you're canceling out all the energy you generated at the start of the rep," he says. "That'll then force you to work harder to finish each curl rep and earn a good squeeze."

Then you follow with a full rep, and that has value too, says Samuel. "You should be able to carry that feeling of a good squeeze into your full rep," says Samuel. "Remember that good squeeze from the two-step rep, and replicate it with intent on the full rep."

The combination of moves sets you up for major biceps growth, especially since the initial two-step rep serves a secondary purpose. You're also pausing when your forearm is parallel to the ground, a position of great mechanical challenge. "Spending extra time in this position adds time-under-tension at a tough moment of the biceps curl," says Samuel.

It's all a perfect way to grow your biceps. It's best done with dumbbells, but if you don't have those, you can easily use gallon water jugs wrapped around a towel, too.

<ul><li> Start standing, core and glutes tight, shoulder blades squeezed, holding dumbbells in your arms at your hips. </li><li> Curl up until your forearms are parallel with the ground. Pause here and make sure your palms are turned toward the ceiling. </li><li> Curl all the way up. </li><li> Lower back down. Follow with a standard biceps curl. </li><li> That's 2 reps. Do 8 to 10 reps total. Do 3 sets. </li></ul>

The Peak-Focused Mixed-Style Biceps Curl fits perfectly as the opening exercise in an arm workout or the first exercise in a biceps workout. It's also a good fit in a pull or total-body day; do it as your first arm movement in either situation. In all moments of the curl, focus on moving only at the elbow joint. "Avoid any and all rocking," says Samuel. "Upper arm stays perpendicular to the ground, and if you do that, you'll get plenty of value from this curl."

Grow Monster Biceps with 10 Reps of This Curl

The most critical element of the biceps curl is the squeeze at peak contraction. Getting a good squeeze at the top of a biceps curl rep helps your biceps feel like they're going to bust out of your arm. It's often a moment that gets wasted though: It's tough to hold a good, strong biceps curl squeeze, much easier to let your shoulder get involved, or momentum the weight up.

Youve seen this too. You walk into a gym and see somebody with their right leg planted into the bench, almost driving their right knee into the platform. Their left arm holds a dumbbell, and their left foot is planted into the ground. The stance is standard dumbbell row practice.

This way or working is also not the best option. Why? Because it invites you to completely ignore core stability. During just about every exercise, you want your abs and glutes firing, keeping your torso completely stable. But the moment you assume this imbalanced dumbbell row stance, you place your hips in an increasingly compromising position. Its tougher to focus on keeping a neutral spine here, so your lower back can easily start rotating downwards towards the side of the dumbbell, or overcompensating by twisting the other way. Neither of these situations places you in an advantageous position to pull.

Your better alternative is this: Ditch the bench entirely. Set up with both feet flat on the floor in a balanced stance. Bend your knees slightly, and hinge forward at the hips until your back is nearly parallel with the ground. This lower-body setup gives you balance, and it allows you to fire those ab muscles consistently too. You can now focus on keeping your hips square to the ground the entire time, recruiting abs and glutes for the life of a set, keeping your core turned on for every single rep.

Thatll result in three things. First of all, youll be able to attack your rhomboids and lats more aggressively when you row, taking your lower back out of the equation. Second, by keeping your lower back steady and stable, youll shield it from any injury. Lastly? Youll draw more consistent core and glute activation and awareness during every rep and every set.

This is the better, smarter way to do dumbbell rows. So make the changes right now, and expect increased back (and total body) muscle and strength.

Stop Kneeling on the Bench for Single-Arm Rows

The traditional single-arm dumbbell row is one of the best exercises you can do for your back. Its also an exercise that, for all the wrong reasons, often relies on a bench.

Stop Putting Your Knee On the Bench to Do Dumbbell Rows

Enter the Bear Plank to Thoracic Rotation, a super-swift warmup move from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="8e7c9ace-ccc4-3e25-a3ad-0cad965334b0"> Ebenezer Samuel, C.S.C.S </a> . that can have you ready to train in a matter of minutes. Heck, one set takes barely a minute, and it'll still fire up your abs, get mid-back stabilizers going, and open your tight chest, too. "We're using the bear plank idea to do multiple things here," says Samuel.

The bear plank is a "great" starting warmup point, says Samuel, because of what it does. It starts by firing up your abs, but, unlike regular planks, it also keeps you hyper-attentive to your glute positioning too. "The key is to maintain that tension," says Samuel, "as you start to create the thoracic rotation movement."

Doing so eliminates one flaw that sometimes occurs when people rotate through their upper back: Their lower back becomes a key piece of that integration. In the Bear Plank Thoracic Rotation, your lower back is occupied keeping your hips stable, teaming with abs in that equation. "That invariably means you can create less rotation through your upper and mid-back," says Samuel. "But that's a good thing here."

Why? Because it means you have to actively fire off your back muscles to create that rotation. And that's an added benefit. Do the move anywhere, says Samuel.

<ul><li> Start on all fours, knees slightly wider than hips, wrists slightly narrower than shoulder-width. Tighten your core and glutes, lifting yourself into a bear plank by lifting your knees off the ground. Keep your back flat, as if balancing a cup of coffee on it. </li><li> Hold for 10 seconds. </li><li> Tighten your abs. Lift your right hand from the ground and reach for the ceiling, rotating your midback upwards just slightly. </li><li> Return your right hand to the ground. Repeat on the left side. </li><li> Return to a bear plank and hold for 10 seconds. </li><li> Repeat this sequence three times. Do 1 set as a quick warmup. Do 3 sets if you have more time. </li></ul>

The bear plank to thoracic rotation is perfect as a quick upper-body warmup for any workout, reminding your body of core engagement, so you can use it before a strength workout or even before a run, too. It can also serve another purpose as well: Use it for a few minutes here and there after you've been sitting at your desk, or in the morning when you get out of bed. No matter what, it's attacking key traits that you can never do enough of, firing up your abdominals, strengthening back muscles, and creating movement through your mid-back.

Yes, you want to bench press, squat, and deadlift. But before you get into those complex movements, you should warm up. Thing is, you don't want that warm up to take forever. Yes, a 20-minute dynamic warmup with multiple moves is sometimes ideal. But you don't always have time for that.

This One-Minute Move Warms Up Your Whole Upper Body

You'll build that lateral strength (and challenge your entire chest) in Typewriter Pushup Countup Hell, an anytime, anywhere chest day finisher from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="8e7c9ace-ccc4-3e25-a3ad-0cad965334b0"> Ebenezer Samuel, C.S.C.S </a> . It's a move that has you building plenty of traditional chest pushing power as you press up on every archer pushup, but it also has you racking up time-under-tension while moving your torso laterally through space. "You're building chest strength in two planes," says Samuel, "and stressing your chest fibers in multiple ways."

Every set winds up taking around a minute, most of which is spent with your chest just inches from the ground, a position that means triceps, shoulders, pecs, and abs never get to turn off. "They're constantly maintaining a contraction," says Samuel, "and adjusting that contraction to the changing demands of the situation as you slide your torso from position to position."

Just a few reps will push you to your limit. And the best part: It's a move you can do anywhere, without any equipment.

<ul><li> Start in pushup position, then shift your hands so your fingers point out, and move your hands slightly wider than usual. </li><li> Keep your left arm straight as you bend your right elbow and shoulder, lowering your chest within an inch of the ground. Pause here, then side halfway across to the left side. </li><li> Slide back to the right side, then slide all the way across to the left, straightening your right arm as you shift your weight to your left arm. press up with the left arm. Repeat the process and press up through the right. </li><li> That's 1 rep. Repeat the entire process, this time sliding across halfway twice, before sliding all the way across. Keep doing reps, adding a half-slide every single time. </li><li> Do 3 sets per side. </li></ul>

Typewriter Pushup Countup Hell works well as a chest day finisher, either in a bodyweight workout or a gym workout. It can also work as the chest portion of a total body workout. The key, says Samuel, is not rushing. "Take your time," he says. "People tend to rush across, but work to feel everything, constantly checking in with your torso to make sure you're only an inch from the ground."

Don't do that here. Expect each set to take a full minute or more; if it doesn't you're rushing. And you don't want to rush. You want to feel this burn.

This Pushup Challenge Is About Time-Under-Tension

Yes, your average, standard pushup can help you build chest size and strength, but if there's an issue with it, here it is: It only blasts your chest in one plane. Your muscles are meant to have strength and lend stabilization laterally as well, instead of just pushing you off the ground.

Rack Up Time-Under-Tension With This Typewriter Pushup Challenge

In the Iso Archer Pushup Countdown Series, a devastating, no-gear chest move from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="8e7c9ace-ccc4-3e25-a3ad-0cad965334b0"> Ebenezer Samuel, C.S.C.S </a> ., you'll combine those with unilateral loading to spark gym-level chest growth. "There's a general perception that you need weights to pack on chest size," says Samuel, "and it's based in fair science. You do need to overload a muscle to promote growth. Thing is, you can overload your chest with bodyweight."

The archer pushup does that in general. An early move that pushes you toward the one-arm pushup, the archer pushup essentially has you loading one arm with the majority of your bodyweight. "The other arm serves as a support only," says Samuel. "It's straight, so it can't press you out of the hole."

The toughest part of the archer? When your chest is an inch from the ground. "So let's build time-under-tension here," says Samuel, "and get comfortable in the position."

During Samuel's Iso Archer Pushup Countdown Series, you'll spend extra time in that bottom position, and then pile on reps from there. By the end of each set, you spend at least 20 seconds mastering the bottom of the archer, and you still do 15 reps of archer pushups, too.

The best part: It's a move you can do anywhere, without any equipment.

<ul><li> Start in pushup position, then shift your hands so your fingers point out, and move your hands slightly wider than usual. </li><li> Keep your left arm straight as you bend your right elbow and shoulder, lowering into an archer pushup. Hold with your chest an inch from the ground for 5 counts. Then do 5 archer pushup reps. </li><li> Follow with a 4-count archer pushup hold; do 4 reps after that. Repeat this pattern until you've done a 1-count hold and 1 rep. </li><li> Rest 30 seconds; do 3 sets per side. </li></ul>

The Iso Archer Pushup Countdown Series works well in a variety of a situations. It can easily be the first move in a bodyweight chest workout, or you can push yourself even farther and use it as a chest day finisher. "My favorite way to use it," says Samuel, "is as the final move in a weight room chest workout. It's piling up a ton of time-under-tension and really pushing me to my limits that way."

The Iso Archer Countdown Series Blasts Your Chest

There are plenty of ways to push your chest to the limit with bodyweight, which is why you can build strong, well-proportioned pecs without using any weights at all. Two key weapons are volume and time-under-tension.

Take Your Chest to the Limit with the Iso Archer Pushup Countdown Series

Strength training is strength training, whether or not you have dumbbells and kettlebells. You can still build plenty of strength with basic bodyweight exercises, and with slight level-ups to those basics too.

The key is finding ways to push your body while using just your bodyweight, and that means evolving basic exercises. It also means being willing to challenge yourself not just by piling up reps and doing 100 pushups, but by attacking new positions that force stabilizing muscles to fire in new ways. You'll learn how to do that during this full-body workout.

<h1> How To Push Your Muscles With Bodyweight </h1>

If youre training without weights, you have to make your bodyweight count, and you have several tactics that can help you do that. Lets run through them.

Unilateral Training: Sure, a pushup or squat with only bodyweight may seem easy and will eventually get easy. But a single-arm pushup doubles your bodyweight load for one side of your body. A lunge or Bulgarian split squat can offer similar challenge. Experiment with unilateral loading to challenge yourself with bodyweight.

Tempo and Pauses: Slowing down your reps and pausing at targeted points will help you lock in good form, and will also increase time-under-tension, the amount of time a muscle actually has to stay contracted during a set. Utilize them heavily to master bodyweight exercises, and to add challenge once those exercises start feeling easy.

Mental Focus: Yes, a pushup seems like a simple bodyweight move. But what happens if you flex your abs and glutes actively on every rep and tighten your shoulder blades? And what happens if you think about that after youre five reps in, when your muscles may have relaxed slightly? Creating tension throughout your body makes basic exercises that much more effective. I often say that every move can (and should) be a total-body move if you do it with the proper overall body tension.

Now youre ready for the workout. Youll want to do this session four or five days per week, depending on your training level. Aim to rest at least two days a week, though, but you shouldnt truly be resting. On rest days, go for a 20-minute walk or jog.

Warm up for every work with 2 rounds of this circuit: 20 jumping jacks, 10 reverse lunges per side, and a 30-second plank. Then get to work.

Work through this Bulgarian series; you'll need a chair or bench for it. <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="ac926a67-3b82-3e1e-a15b-851190099269"> Ebenezer Samuel </a> does it with weight, but even doing it with bodyweight, you'll get a vicious leg pump. Do 3 sets per side.

This Bodyweight Program Gets You in Summer Shape

Yes, you can still build the summer muscle and strength that you want, even if you dont have access to a gym. You just have to get creative and resourceful.

This 4-Week Bodyweight Program Gets You in Summer Shape At Home

Why? Because your abs, obliques, and lower back muscles, along with your glutes, are meant to function as a unit, says Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" id="8e7c9ace-ccc4-3e25-a3ad-0cad965334b0"> Ebenezer Samuel, C.S.C.S </a> . And whenever possible, says Samuel, he wants you training them that way. "This preps your core to function with the balance you need in the real world," says Samuel. "And perhaps just as importantly, it'll help you save time in your core training, too."

You'll do that with Samuel's Gator Roll to Sprinter Situp Countup, a devilish core burner that's over in 5 or 6 minutes and leaves your whole midsection gassed. It does this with a blend of moves that batter your core from all angles.

First, there's the gator roll, a deceptively tough move that blasts everything. Your game plan seems simple: Roll from a hollow hold position into another hollow hold without ever letting your arms or legs touch the ground. "That means abs, obliques, and lower back muscles all take turns stabilizing and flexing your core into the ground," says Samuel. "It's the only way to keep legs and arms off the ground."

You're hitting everything in a uniquely symmetrical fashion, too; each part has to contract hard to hold your legs and arms off the ground. You go from that into the sprinter situps an asymmetrical move that has you crunching inwards with individual legs. "You're using your core in different ways," says Samuel, "just as you do in real life."

The best part: You can do this core series anywhere.

<ul><li> Start with your back on the ground, lower back glued to the floor, arms and legs slightly off the ground. Contract your abs and lift legs and shoulder blades off the ground. You're now in a hollow hold. </li><li> Roll over to the left onto your belly and then your back quickly; do this without letting arms or legs touch the ground. You should land in a hollow hold. </li><li> Go right into sprinter situps: Maintain a hollow hold and elevate your torso while tucking your right knee to your chest. Then return to a hollow hold and repeat the move on the other side. That's 2 reps. </li><li> Gator roll to the other side; now do 4 sprinter situps. </li><li> Repeat the pattern until you've completed the round of 10 sprinter situps. </li><li> Rest 1 minute; do 3 sets. </li></ul>

The Gator Roll to Sprinter Situp Countdown Series can be used in a variety of ways, says Samuel. You can easily do this as the final move in just about any workout, whether it's an upper-body session, a lower-body workout or a total-body blast. You can also use it as a quick standalone workout anytime. "If you're at home," says Samuel, "you're sitting a lot. You can easily get up and do a few sets of this to fire up a core that isn't necessarily in use when you're sitting. Attack it."

This Sprinter Situp Countup Roasts Your Core

You could do specific exercises for your abs, obliques, and lower back muscles. Or you could train them all at once. And if you want a core that both looks the part (read: a six-pack!) and performs like it, you're better off doing the latter.

Roast Your Entire Core in 5 Minutes With This Sprinter Situp Series

Thats the biggest lesson I didnt understand three years ago at my first Mens Health Christmas party. Back in 2017, when I first started trying to break into the influencer space as the <a href="https://www.menshealth.com/author/217286/ebenezer-samuel/" id="0e51eb2d-bda4-3802-a3b8-701ce6dcdb71"> fitness editor of Mens Health </a> , a post was <a href="https://www.instagram.com/p/BVTqtKghpvl/?igshid=1p3tjlgqa688u" id="a135e77c-29fa-3fb0-a446-de3ae88d0716"> just a post </a> . I didnt understand editing tools, or even think they mattered, and I certainly wasnt thinking about video quality or production values.

Somebody at the party, a bit drunk (and blunt, anyway) had noticed that. So she walked up to me and asked if I wanted some advice. I nodded (I was two months into my time at MH), and she blurted out: Your Instagram kind of sucks. She wasnt wrong either. It was just pictures and videos and very little strategyit wasnt well-edited quality content.

Fast-forward to 2020, and <a href="https://www.instagram.com/ebenezersamuel23/" id="9ebbb63e-0290-34ab-ae8a-fe31576f90f7"> Ive grown my Instagram audience to more than 325,000 </a> , partly because I focus on quality video content. That content translates beyond Instagram, too, which is why Ill self-shoot <a href="https://www.youtube.com/watch?v=NnvPN2-Vc9c" id="31ee7d11-013a-31d1-a7e3-153f0e9a685a"> Youtube videos </a> for Mens Health, and I have a whole self-shot <a href="https://www.menshealth.com/eb-and-swole/" id="1370e882-dd79-3c20-a030-e78a35553a7f"> Eb and Swole workout series </a> on menshealth.com.

And its all possible because quality video content is easier to make than ever. Phones are equipped to pump out 4K and even 8K video, and editing tools are more potent than ever. You have a host of options that can get the job done. And you can own the influencing game with exactly two tools, the <a href="https://www.apple.com/shop/buy-iphone/iphone-11-pro" id="137ff8c0-1067-3750-a538-f1a0b6dd33be"> iPhone 11 Pro Max </a> and the <a href="https://www.apple.com/shop/buy-ipad/ipad-pro" id="b706b0f5-5cd2-389f-a3ea-86c83982b1bd"> iPad Pro </a> .

Seriously, thats all I use to shoot my video, video that goes to multiple platforms mind you. Plenty of phones and tabs can deliver power and video-recording bells and whistles, but none can compare to the ease-of-use you get with the iPhone and iPad combo. Ive spent the last three years building all my content on the iPhone with the help of only a water bottle (yes, really), and then late last year, I started working with the iPad Pro. The workflow with both devices is simple and a testament to the fluidity of Apple: I shoot the content on my iPhone 11 Pro Max, then wait just a bit (long enough to make and down a protein shake) for it to hit iCloud. I pull it down onto my iPad Pro from there, then drop it into iMovie.

From there, I can crop and zoom to my hearts content, and then, within <a href="https://www.apple.com/imovie/" id="f2eb8550-d162-385e-a110-4b32940302da"> iMovie </a> , I record the voiceover form cues and explanations that have become my signature on Instagram. (Theyre a signature I could develop, by the way, only because of how easy iMovie makes it to record them.) Its all super-easy to do.

Heres my step-by-step guide to making and editing elevated, high-quality video content for social media.

<h1> The Way You Shoot Video on Your iPhone Ensures Quality and Versatility for Content </h1>

It all starts here, and it all starts with that iPhone Pro Max camera, a great, ultra-powerful machine that does everything I need. Ill typically lean the camera against a water bottle, in portrait mode, and then do whatever exercise I need to do. Ill shoot a full set of an exercise from the angle that I want.

This is harder than you may think, because lighting and angles can be tricky shooting by yourself. Often, I wind up taking two or three videos before getting an angle that can give the viewer all the information I need to convey.

Its always best to shoot in landscape mode, too. This offers me versatility: my videos often wind up as square cuts for Instagram, but for YouTube and the Mens Health website, I need things in landscape mode. So if I dont want to shoot things over and over, I need to shoot in landscape mode. The trick with shooting in landscape, of course, is making sure that the key info can also fit into an Instagram square cut. So I generally keep the action within a thumbs-width on both sides of the screen.

<h1> Insider Tip: Always Shoot in 4k </h1>

<a href="https://support.apple.com/en-us/HT205345" id="59fffee9-2be9-3e76-ae8f-48580ec428e2"> Shoot in 4K, at 60 frames per second </a> . This is critical, even if it means itll eat more storage on your iPhone and in your iCloud. I used to shoot in 1080p or even 720p, but the 4K video serves several key purposes. First off, itll give you options when you want to zoom in using iMovie, because you have a stronger-quality video to start, one that can handle a zoom.

The other big one is longevity: Always shoot in the densest format your phone offers, because that content isnt solely for Instagram. The smartest influencers and content creators constantly repurpose their content across platforms (YouTube, Instagram, TikTok), and thats easier to do with a higher-quality starting video. It also makes it easier for me to reuse old video if its higher-quality video. A #throwbackthursday or #flashbackfriday post built from my 2017 assets looks so dated that its just not worth doing.

Additionally, always shoot in 1x zoom. You can add zoom flourish later, in iMovie, if needed.

<h1> Upload Your Videos in Bunches in iMovie Before Editing Your Video </h1>

Once I have the video shot, I upload it into iMovie. While recent iOS updates have added a huge suite of editing tools into the iPhone photo editor, its still easier to do most of your editing in iMovie. The process also takes a matter of seconds: You open iMovie, select new project, choose movie, then select the clips you want to add.

I dont cut my clips yet, though. Ill upload these in bunches, a few packs of videos at a time, because the next step for all these videos is my point of no return. iMovie works simply, letting you the start- and endpoints of a video back and forth, but once youve started that process and saved it, theres no turning back. So after the upload, I down some salmon and think about how each video, or these packs of video, will be cut.

<h1> Uploading Early Prevents iMovie Hiccups </h1>

Another reason to upload in bunches: Especially if you keep a ton of video on your phone, iMovie can occasionally freeze up for a few seconds if you aim to upload an older video that sends you searching through your archives. Itll eventually work, but you save yourself unnecessary frustration if you upload the videos just shortly after theyve been taken. So even if I dont have time to edit and add voiceovers to everything, I want to get the video into iMovie shortly after its been shot for work later.

This is also where I switch from iPhone to iPad Pro most of the time. The iPhone, with its potent camera lenses, and tiny form factor, is the best starting point for all this shooting, but once the edit comes, its easier to work on the iPad Pro.

<h1> The Edit Isnt As Daunting As You May Think </h1>

Now were onto the video editing, and this is a lot simpler than it sounds. When I first got into this, I feared I wouldnt be able to create the kind of content that pops on social media. But iMovie provides you with a wealth of tools. And if youre smart, you wont need many of them. (Pro-tip: Less is more if you want professional-looking video. The video content should take center stage, not a bells-and-whistles edit.)

First comes the crops. I now tighten everything, dragging sliders to new start- and endpoints. Its a simple enough process. Then, Ill play around with zooming in on things just a bit. Everything you do in iMovie only happens to the cut of the video in iMovie, too, so nothings actually changing the form of the video you shot that lives in your Photos. I play with multiple levels of zoom, too; a handy undo button on the right-hand corner lets me reverse my decisions, as long as I dont exit the project and allow it to save.

Ill also occasionally flip the video. iMovie works great for Instagram because it shifts videos shot in portrait mode into a square cut that fits Instagram ideally, but that doesnt translate over to the newcomer, TikTok, as well as youd want. So if I want to edit a TikTok video, or even something for Instagrams mostly portrait-powered IGTV, its necessary to flip the video now so I can see what Im working with. Im basically flipping it into landscape video so I can work in the longer form factor, and its slightly annoying, but its an OK workaround; I flip it back to its proper orientation in photos before I post.

<a href="https://www.instagram.com/p/B4zum16nKTZ/?utm_source=ig_embed&amp;utm_campaign=loading" id="39328bb9-f2db-3c5a-ac27-e86e868603e4"> View this post on Instagram </a> <a href="https://www.instagram.com/p/B4zum16nKTZ/?utm_source=ig_embed&amp;utm_campaign=loading" id="af4c2803-b21d-3a30-ab23-a6d1932163bb"> Biceps workout thats all about dominating that mechanically challenging forearms-parallel-to-the-ground position. Moves below, details in the audio: ************************************ 1) mixed-style dumbbell curl: work into the round of 5 or 6 every set (meaning you do 10-12 total reps). 4 sets 2) half-iso spider curl: 8-10 reps per arm. 3 sets 3) halfway pause-and-rotate-on-rise hammer curls: work into the round of 5 or 6 every set. 3 sets *********************************** Have a question for me? Fire away and watch my IG stories where I try to answer regularly #fitness #training #bicepsworkout #fullworkout #armday #everydayisarmday #ebandswole </a> A post shared by <a href="https://www.instagram.com/ebenezersamuel23/?utm_source=ig_embed&amp;utm_campaign=loading" id="7be0d7c1-78e0-3b0a-afcd-db14f31f3fde"> Ebenezer Samuel </a> (@ebenezersamuel23) on Nov 13, 2019 at 6:02am PST

<h1> Play With Transitions . . . Just a Bit </h1>

You can also add transitions if youre combining multiple video clips. In general, I use a video clip per instructional exercise, because I make heavy use of Instagrams carousels. But my intro videos are compilations of these other clips, so I dive into transitions when I build these. You have several transition options, allowing you to let the next clip slide in from a side, wipe in, or fade in. I generally go to a dissolve feature that lets the last clip and first clip bleed into each other for a split moment. Its simple but effective. You can get granular with these transitions, too, changing the length of time it takes for each to work. Dont mess around here: Especially on Instagram, where you only have a minute to work with anyway, I dont want to burn time on a snazzy transition because I want the content to stand out.

ebenezer samuel using transitions for video editing

Ebenezer Samuel, C.S.C.S.

Articles written by the author

The Half-Typewriter Pushup Countup Attacks Your Chest From All Angles

The Gear You Want in a Home Pushup Training Station

We Completely Fixed These 2 Regular Guys' Workouts

This Single-Arm Pullover Variation Blasts Back and Abs

This Total-Body Muscle-Building Dumbbell Workout Takes Just 25 Minutes

Build Strong Shoulders Safely With This Lateral Raise Upgrade

Grow Monster Biceps with 10 Reps of This Curl

Stop Putting Your Knee On the Bench to Do Dumbbell Rows

This One-Minute Move Warms Up Your Whole Upper Body

Rack Up Time-Under-Tension With This Typewriter Pushup Challenge

Take Your Chest to the Limit with the Iso Archer Pushup Countdown Series

This 4-Week Bodyweight Program Gets You in Summer Shape At Home

Roast Your Entire Core in 5 Minutes With This Sprinter Situp Series

Here’s How I Create and Edit Videos Like an Influencer Using an iPhone and iPad

This Simple Resistance Band Series Builds Back and Biceps

Build A Perfect Chest With This Simple Bodyweight Workout

Blast Your Arms and Abs At Once with the Archer-Position Bodyweight Skullcrusher

Chisel Out a Six-Pack With This HIIT Ab Routine

Blast Your Triceps With This Bodyweight Skullcrusher Upgrade

This Simple Resistance Band Move Will Crush Your Biceps