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upper

  1. 01dragonslayer

    5 Alternative Upper Back Exercises

    Alex Roberts Advanced Back Training - 5 Alternative Upper Back Exercises you've heard the terms before: barn-door back, lats like wings, big and wide. The back sure gets its due when it comes to nicknames and bragging rights, but how many of us really focus on training our back with any...
  2. EG News

    Best Mobility Routine To Keep You Thriving at Any Age

    As we move into our 40s and beyond, staying mobile isn’t just about flexibility, it’s about preserving strength, preventing injuries, and ensuring we move through life with ease and confidence. Joint pain, muscle stiffness, and nagging aches aren’t simply a byproduct of aging; they’re often the...
  3. EG News

    The Best Push Day Exercises for Upper-Body Strength

    If your push-day workouts feel stale, it’s time to shake things up. Standard barbell presses and machine work can build muscle, but repeating the same movements weekly leads to plateaus and gaps in strength development. To maximize chest, shoulder, and triceps gains, you need variety—fresh...
  4. 01dragonslayer

    Build Bigger Traps With These 8 Exercises

    If you ever have seen someone with a huge set of traps and shoulders, their instant dominance, power, and masculinity shine. When it comes to building them though, it can be a bit difficult. “First, it’s important to target your trap muscles from a variety of movements that include loaded...
  5. 01dragonslayer

    How to Build a Big, Beautiful, Muscular Back

    There is a great scene in the film Alice in Wonderland where Alice and Chesire the Cat meet at a fork in the road. Alice says to the Cat, "Would you tell me, please, which way I ought to go from here?" "That depends a good deal on where you want to get to," said the Cat. "I don't much care...
  6. 01dragonslayer

    4 Month Barbell & Dumbbell Challenge

    Let's face it... The average gym member shuns most barbell and dumbbell exercises. Outside of dumbbell curls and barbell bench press variations, these primary muscle building tools are avoided like the plague. We also know the average gym member also isn't seeing much in the way of results. If...
  7. EG News

    Quentin Lake’s Upper-Body Push-Pull Workout Routine

    Quentin Lake recently explained to M&F that focusing on his lower body allowed him to come back from injury in order to become an LA Rams Captain. But in his quest to become the total package of speed and strength, this player puts just as much effort into his upper body workouts too. Here’s an...
  8. EG News

    10 Highly Effective Strength Exercises That Deliver Serious Gains

    There are many cool and highly effective strength exercises and it’s impossible to do them all. Between all the variations of deadlifts, presses, rows, squats, and carries, you should never run out of ways to challenge yourself in the gym. But here’s the thing—progress isn’t always about...
  9. EG News

    Dana Linn Bailey’s Tips to Sculpting Upper Glutes with the Abductor Machine

    Danalinn Bailey was a highly successful IFBB pro during her active career, amassing numerous trophies including the hallowed first place for women’s physique at the 2013 Olympia. Now the bodybuilder and coach is empowering women with her own brand of fitness, and in a recent Instagram post has...
  10. 01dragonslayer

    6 Best Exercises for Strength

    ou probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler! Everyone can benefit from getting stronger. But for an athlete, there’s a lot more to physical success than being strong in the weight room. If you’re a...
  11. 01dragonslayer

    How To Build Superhero Muscle

    Secrets of the Trainers How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program. When a Hollywood actor bursts onto the big screen with some new muscle, there’s always a lot of hoopla surrounding what he did to obtain that look...
  12. EG News

    The Suspension Training Workout For a Chiseled Upper Body

    Suspension training often gets a bad rap because you’re using just bodyweight, and there is no cold, hard steel in your hands. Plus, measuring progression using regular free weights is easy, but not with suspension trainers, where doing more reps is usually the best form of progression. So, some...
  13. 01dragonslayer

    The Top Seven Upper Back Exercises

    There are the top seven upper back exercises that should make up the core of your upper back training. For some reason unbeknownst to me or probably anyone else (with the possible exception of those TV psychics who, for a small fee, will tell you that your wife is cheating on you with the...
  14. EG News

    Unlock Your Explosive Power with Med Ball Rotational Side Throws

    You want to be powerful, right? Not just the kind that looks awesome but the type that transfers to daily movements—whether you’re on the field, in the gym, or leaping a building with a single bound. That’s where the Med Ball Rotational Side Throw comes in. It’s not about throwing a ball against...
  15. EG News

    The Spiderman Push Up: How To, Muscles Worked, Benefits

    The standard pushup is a body-weight classic exercise that never goes out of style. But like most classics, the occasional update doesn’t go astray. The Spiderman Push Up is the answer if you want to spice up the pushup. This exercise is more than just a cool name—it’s for anyone looking to...
  16. EG News

    The Unilateral Row With Rotation Will Help Spice Up Your Dumbbell Row

    A popular and true saying has been floating around the weight room for a while: You got to row to grow. It doesn’t matter if it is vertical or horizontal, and it doesn’t matter what equipment you use. You must train your posterior delts, upper back, and lats hard and heavy as your wings depend...
  17. 01dragonslayer

    Is the Upper-Lower Split Right for You?

    It's the best training split for a lot of people, but not everyone. Here are the pros and cons. This upper/lower split allows you to hit everything hard twice per week. There’s a minimal negative carryover from each workout. “Negative carryover” is when one workout will negatively affect the...
  18. 01dragonslayer

    The Chin-Up Project

    Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions. Chin-Ups for Pure Muscle Growth There are two problems with most chin-up programs: They're usually designed to help you increase the number of chins you can do, not increase muscle mass. While...
  19. 01dragonslayer

    Improve Shoulder Health With This Move

    The best mobility drills are ones that work to the point of never having to do them ever again, and that comes with mastery of movement and hitting the "save button" by adding it to your movement library. So what comes after that? An active stability component to the new range of motion or...
  20. 01dragonslayer

    THE MOST BRUTAL HAMSTRING EXERCISE

    You've probably seen the Swiss ball ham curl before. And if you've never done it, it might remind you of something you'd see on those cheesy workout DVDs your mom uses as dust collectors. On paper, the exercise seems comical, almost pathetically simple. But in practice, it'll make you wonder...
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