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Latest articles
  1. 1589 min read

    Skull Crushers: Technique, Variations and Common Mistakes

    A complete guide to skull crushers for the triceps: correct elbow position and bar path, EZ-bar, dumbbell and cable variations, and smart programming.

    skull crushers · triceps · isolation exercises

  2. 15913 min read

    Bicep Curl Variations: Technique and Emphasis (2026)

    Bicep curl variations: barbell, dumbbell, hammer, concentration, cable, preacher. Muscles and emphasis, technique, mistakes, and hypertrophy programming.

    bicep curl · biceps · hypertrophy

  3. 16012 min read

    Dips Exercise: Technique, Progression and Variations (2026)

    Parallel bar dips: chest vs triceps, technique, progression from zero (assisted, negatives), variations, shoulder mistakes, and programming for athletes.

    dips · parallel bars · triceps

  4. 16112 min read

    Burpees: How to Do Them, Technique, Benefits and Mistakes (2026)

    Guide to burpees: step-by-step technique, scaling (no jump, no push-up), cardio and strength benefits, common mistakes, and how to use them in HIIT circuits.

    burpees · HIIT · conditioning

  5. 16211 min read

    Plank Exercise: How to Do It Right (Complete 2026 Guide)

    How to do the plank: set-up, alignment, breathing, how long to actually hold, variations (side, dynamic, RKC), and the mistakes to avoid for a strong core.

    plank · core · bodyweight

  6. 16314 min read

    Lunges: variations, form and progression (2026 guide)

    Lunges: static, walking, reverse and Bulgarian variations. Knee, torso and balance technique, the muscles worked, common mistakes and load progression tips.

    lunges · bulgarian split squat · leg exercises

  7. 16413 min read

    Hip thrust: form, set-up and variations for glutes (2026)

    Hip thrust: bench and barbell set-up, hip drive, top pause and posterior pelvic tilt. Single-leg and glute bridge variations, mistakes and programming.

    hip thrust · glute exercises · gluteus maximus

  8. 16513 min read

    Barbell row: form, torso angle and variations (2026)

    Barbell row: hip hinge, torso angle, bar path and scapular retraction. Pendlay, Yates and dumbbell variations, common mistakes and programming examples.

    barbell row · bent over row · back exercises

  9. 16612 min read

    Pull ups: form, progression and variations (2026 guide)

    Pull ups: correct form, the pull-up vs chin-up difference, how to start from zero with bands and negatives, grip variations and the common mistakes to avoid.

    pull ups · chin ups · back exercises

  10. 1679 min read

    Overhead Press Guide: Form, Core Bracing and Mistakes

    Standing overhead press step by step: set-up, bar path, the role of core and glutes. Seated, dumbbell and push press variations, mistakes and mobility.

    overhead press · military press · compound lifts

  11. 1689 min read

    Bench Press Form Guide: Setup, Bar Path and Mistakes

    Bench press form step by step: set-up with arch, shoulder blades and feet, bar path, elbows. Incline and dumbbell variations, mistakes and programming.

    bench press · bench press form · compound lifts

  12. 1699 min read

    Deadlift Form Guide: Hip Hinge, Setup and Mistakes

    Conventional deadlift form step by step: set-up, hip hinge, neutral spine, bar sweep and lockout. Sumo and trap bar variations, mistakes and programming.

    deadlift · deadlift form · compound lifts

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