How to Do Incline Dumbbell Flys on a Weight Bench
The incline dumbbell fly is a single-joint upper chest movement performed on a weight bench set to a 30 to 45 degree incline with a fixed soft elbow bend. This guide covers setup, load selection, c...
How to Do Incline Push-Ups on a Weight Bench
Incline push-ups on a weight bench are the easiest push-up variation for building pressing strength, and this guide covers setup, hand position, step-by-step form, sets and reps, and a height-based...
How to Do Tempo Squats on a Smith Machine: 3-1-1 Tempo Guide
Tempo squats on a Smith machine work because the fixed rail removes the balance demand, which makes a counted descent easier to repeat than with a barbell. Set a tempo such as 3-1-1, drop to 60 to ...
How to Do Anderson Squats on a Smith Machine: Form Guide
Anderson squats start with the bar resting on the safety catches at your bottom squat depth, so every rep begins from a dead stop with no lowering phase. This guide covers the catch height, foot po...
7 Best Smith Machine Hamstring Exercises for Home Gyms
These seven smith machine hamstring exercises cover the hinge family and the squat and lunge variations you can bias toward the hip extensors, with setup cues for each move. Knee flexion work still...
How to Build a Two Body Parts a Day Workout Plan for Beginners
A two body parts a day workout plan for beginners pairs two muscle groups per session across three to four weekly workouts. Learn which muscle groups pair best, how many sets and reps to use, a ful...
How to Build Muscle With a Full Week Workout Plan for Beginners
A full week workout plan for muscle gain for beginners: train each major muscle group twice a week, build toward 10 sets per muscle group, and add a little weight each week. Includes a ready-to-fol...
Best Workout Split for Women With Sunday and Monday Rest
A Sunday and Monday off workout split trains Tuesday through Saturday, giving every muscle group at least 48 hours of recovery. This guide covers a four day upper lower schedule, sample upper and l...
20 Minute Full Body Workout for Women: No-Equipment Plan
A 20 minute full body workout for women builds strength when you train two to four times a week with compound bodyweight moves. This plan gives the exact order, timings and rounds for a complete ho...