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upper

  1. 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...
  2. 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...
  3. 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...
  4. 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...
  5. 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...
  6. 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...
  7. 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...
  8. 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...
  9. 01dragonslayer

    How to Do the Hardest Core Exercise Master the Standing Ab Wheel Rollout

    A CORE EXERCISE THAT WORKS EVERYTHING Ab wheel rollouts are known as a core exercise, but they involve more than just your abs. The emphasis is on the rectus abdominis, but you'll also need to engage your arms, shoulders, chest, back, glutes, and even your legs. Your lower back is also a key...
  10. EG News

    The Switch Grip Pullup: How To, Benefits, Muscles Trained

    Ahh, the humble pullup. It never lies to you—you can either do it or not, and there is no “it’s all you, bro” as the spotter sometimes peels the bar from the lifter’s chest. As great as the overhead and bench press are for the upper body, pullups and chinups are the best upper-body relative...
  11. EG News

    Try The Yoga Pushup To Help Chisel Your Chest And Core

    The pushup is a strength training staple renowned for its simplicity and effectiveness. But what if you could simultaneously elevate the traditional pushup to target more muscle while improving your strength and mobility? Enter the yoga pushup, an exercise that combines the conventional pushup...
  12. 01dragonslayer

    Triceps Exercises for Strong and Sculpted Arms

    Strong triceps contribute to better performance in activities like pushing, lifting, and throwing, making them invaluable for athletes and fitness enthusiasts. Triceps exercises help you achieve a well-rounded physique and promote functional strength and stability in your arms and shoulders...
  13. EG News

    Spread Your Lat Wings With This Cool Chinup Variation

    The most often asked gym question is, ‘How much do you bench?’ No one ever asks how much you chin up, but they should. Although the bench press is a fantastic exercise to add upper body size and strength, the chin up, in my opinion, is the gold standard when it comes to upper body strength. It’s...
  14. 01dragonslayer

    Upper Body Alternatives to Your Favorite Gym Machines

    Don't have access to your favorite upper body gym machines but still want to hit your favorite upper body workout? Check out these band, barbell, and dumbbell alternatives! Getting the motivation to train at home can be tricky. You’re not at the gym surrounded by other people training with the...
  15. EG News

    Build a Better Set of Traps With Kirk Shrugs

    Here’s a little-known gym fact, kirk shrug may be, he best shrug variation you’re not doing. There’s nothing more imposing than a lifter with a big yoke, otherwise known as a set of massive upper traps, shoulders, and back will make you stand in awe—and move out of their way as they toss...
  16. 01dragonslayer

    TIP: DROP THE BRO SPLITS IF YOU'RE OVER 40

    GROWN MEN DON'T NEED BRO SPLITS You're not 15 anymore. The traditional bro split where you train one body part each workout (usually 5 workouts a week) isn't efficient or effective, especially for an adult with a job who actually communicates with real-live women in their non-pixilated form...
  17. 01dragonslayer

    TIP: THE SMART WAY TO PLAN YOUR BACK WORKOUTS

    THE PROBLEM WITH BACK TRAINING A seasoned lifter knows how to manage the ratio of training volume and intensity against accumulated fatigue. Accumulate too much central nervous system, cardiovascular, or mechanical fatigue during or across workouts and your results won't be optimal. But when...
  18. 01dragonslayer

    TIP: RACK DEADLIFT WITH BANDS

    Build your upper back and lats while strengthening the lockout on your conventional deadlifts. The upper back and lats essentially perform in an isometric fashion during the conventional deadlift. The problem is, the start of the movement is initiated by a push off the floor using a degree of...
  19. 01dragonslayer

    TIP: ONE EXERCISE TO FIX STRENGTH LEAKS

    PLUG YOUR STRENGTH LEAKS Are you aware of the "strength leaks" phenomenon? If not, imagine that your body is a tube and water is being poured into it. The water going in is the force your muscles are producing (e.g., feet pushing on the floor in a squat) and the water coming out is the amount of...
  20. 01dragonslayer

    THE BEST 100-REP EXERCISE

    Want healthier shoulders, better posture, and a bigger bench press? Do band pull-aparts. In a world of constant sitting and looking at computer screens, many fall victim to protracted shoulders and slouching. You're probably slouching right now as you're reading this. A simple solution...
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