Ebenezer Samuel,  C.S.C.S., Brett Williams

Some people, especially those who come to the swing after years of learning athletic stances for sports or perfecting squat form in the weight room, will go with the their first inclination and break the move down into distinct phases to include a squat. That's not productive, according to Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> He warns that the swing isn't just two bodybuilding moves strung together (a squat and front raise), but rather one distinct exercise.

"The kettlebell swing is all about glute power and hip extension," says Samuel. "And you dont build any of that when you bend your knees and squat into your swing. The key motion in the kettlebell swing is, instead, the hip hinge: Butt going backwards, and hamstrings and glutes turning on to explode you forwards."

The key to the kettlebell swing is in your hips.

"Lead with this hip hinge," Samuel continues. "If you feel your knees excessively bending, as if youre doing a squat, then youre taking emphasis off your hips. Just as badly, youre going to need to use your shoulders to power the kettlebell upwards out of the swing, essentially pushing them through a front raise-type motion. Your shoulders arent meant to work through that motion with the weights youll wind up kettlebell swinging. If your swing looks like a squat, youre doing it wrong."

Don't think that he means that you should eliminate your knee bend completely, though. You should also avoid taking on the swing straight-legged, which limits your hamstrings' ability to work and kills the explosive potential of the exercise.

Instead, start with a slight knee bend and avoid squatting your butt down further, bending at the waist and hips instead. Then, emphasize squeezing your glutes to power that hip hinge as you swing the weight up.

There Is No Squat in a Good Kettlebell Swing

When you're looking to build strong, muscular legs and explosive power, the <a href="https://www.menshealth.com/fitness/a28439541/kettlebell-swing-form/" id="3003f3a0-98fe-336b-a936-7e3faf37a8f5"> kettlebell swing </a> can be one of your best bets. You only need one piece of equipment, and there aren't a series of super technical steps you'll have to master to perform the exercise safely, as is the case with Olympic lifts. But pulling off the move properly isn't as easy as just picking up th...

If You're Squatting in Your Kettlebell Swing, You're Doing It Wrong

The ultimate small-spaces, on-the-cheap home gym: A resistance band. One standard looped resistance band is all you need to instantly create a challenging full-body workout. It lets you add challenge to basic bodyweight motions like pushups and squats, and it allows you to do other moves too.

Loop a resistance band around a railing bannister, bedpost, or pillar, and you can do rows, curls, or other moves. Hang it from an awning or tree branch outside, and you can do pulldowns for your back and triceps pressdowns.

The options are endless. Heres your resistance band primer.

Macho Man Exercising With Resistance Bands Against Corrugated Iron

Even if you have dumbbells and kettlebells at home, or even if youre fine doing basic bodyweight motions, having a resistance band around can bring serious value to your workouts.

Why? Two words: Accommodating resistance. Essentially, the farther you pull a resistance band, the more it quite literally resists you. Thats a different brand of resistance than say a dumbbell.

Take a biceps curl. Curl the dumbbell upwards, and there comes a point where the curl actually gets easy for your biceps, near the top of the motion. The length of the lever that challenges your biceps decreases as you finish the exercise, meaning gravity can no longer create challenge with the dumbbell (and your muscle no longer needs to create as much force to fight that challenge).

Do the same curl with a resistance band and as you near the top, it doesnt get easier; instead, you have to work to earn the squeeze at the top of the curl. The stretched band is fighting you more, forcing you to accelerate through the entire range of motion and challenging your muscle fibers in a different way. Youll have to squeeze your muscles extra-hard to fight banded resistance, a habit that will improve your dumbbell training, too.

Does that make bands better than dumbbells? No. But both tools can have a place in your training, and in the grand workout scheme, both tools can complement each other. One tool (hint: not the dumbbell), however, is so tiny that you can easily fit it in your backpack for any and every road trip.

That all makes resistance bands a quality option for any workout. But in much the same way you might mix barbells, dumbbells, and cables at the gym, you ideally want to mix up your training with resistance bands too. Try these approaches with bands (and know that there are many more too).

Full Workout: Yes, you can use resistance bands for an entire full-body workout; theyll challenge and push your body. Depending on the size of your resistance band, you might not be able to go incredibly heavy on some of the motions where youll want more challenge, such as deadlifts and squats, so if youre doing a bands-only full-body session, consider doing this as a circuit. Aim for one pull move (a row or pulldown or curl), one push move (a pushup, overhead press, or triceps pressdown-style motion) and one leg move (squat, deadlift, or lunge) in every full-body session.

Finishers: If you have access to dumbbells and barbells, or if youre advanced enough with your bodyweight to create unilateral challenges (think: pistol squats and post pushups), consider using bands near the end of your workout. Theyre a great way to promote an active and aggressive chest squeeze on a pushup.

Dropsets: One great way to use bands at home is to use them in dropsets. A dropset has you starting with a heavier weight (or a more challenging version of a move), then dropping into a lighter weight or more basic version of an exercise. Because youre fatigued from the initial work you put in on the harder move, the easier move feels, well, harder. Try it with squats. Do 10 resistance band squats, holding the band under your feet and with your hands at your shoulders. Immediately release the band and do 10 standard squats. Do 3 sets. Enjoy the burn.

Mix-and-match these moves to create resistance band workouts that you can do anytime, anywhere. And when in doubt, remember to think full-body (one pull move, one push move, one leg move):

Start with these 19 moves from David Jack, creator of MH's Muscle After 40 program. They'll hit your entire body in all directions. The list is highlighted by a host of critical back moves: The split-stance row, the reverse fly, the single-arm reverse fly, and the classic bent-over row.

55 Resistance Band Moves You Can Do at Home

Dumbbells and kettlebells are great, doorframe pullup bars are awesome, and who doesnt want a cardio row or Ski-Erg in their basement, right? But if youre looking for a home gym tool that doesnt shatter your wallet, takes up next to no space, and offers a world of varied movement possibilities, none of those is your best option.

But it doesn't have to be that way. If you can focus on mindful, deliberate movement and working with good form, we have routines to keep you moving. Even if you don't have a whole home gym full of equipment, you can still overcome your home exercise obstacles for some good training.

Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> , is also homeboundso he created this six-move, 15-minute routine that works your whole body using your own weight and equipment you have around your home. "I want you to get creative, because there are some points where we're going to pick up weights, and they don't have to be 'weights' the way you think of them," he says. "Feel free to think outside the box a little bit." That means appropriating things like water jugs, backpacks full of books, and more to serve as a load.

Most of all, it's important that you use the proper form when you take on this at-home workout. We've used clips from our <a href="https://www.menshealth.com/form-check/" id="d0624c2b-5cd2-3a73-a09f-9640ea21667e"> Form Check series </a> to help guide you through the movements, so you can make the most of your opportunity to train.

2 sets of 30 seconds

Keep Your Hips and Shoulders Square - Eb says: Anyone can extend opposite arm and opposite leg. But can you do it without losing hips and shoulders square? That's the true challenge of the bird dog, and when you make it your focus, you'll go slower, but get a much better warmup, much better glute fire, and much better rotator cuff and mid-back engagement (and, truth be told, that's what you're here for.)

<a href="https://www.menshealth.com/fitness/a28701803/kettlebell-halo-exercise/" id="ce75877c-85ef-32d0-a224-a94ffc7efec3"> Halos </a>

Abs Tight - Eb says: Don't give too much focus to the shoulder action here, even if we are getting our shoulders oiled up on the move itself. This only works if you keep your abs contracted the entire time. If you don't, you'll find your spine shifting all over the place instead of rotator cuff muscles and shoulder muscles driving all the motion. Your abs essentially fulfill their role as anti-extenders when you do halos correctly.

<a href="https://www.menshealth.com/fitness/a29487711/close-grip-pushup/" id="89f10dff-c402-30a2-a0c8-575d445360e1"> Close-Grip Pushups </a>

4 sets of 12 to 15 reps

Plank Perfect - Eb says: Start with the perfect plank, and own that perfect plank throughout. That means glutes tight and abs squeezed, so that you're moving the maximum amount of load on every rep. Take your time on tempo, too. No need to rush these reps.

<a href="https://www.menshealth.com/fitness/a29007183/farmers-walk-exercise-form/" id="1dc9b855-505a-396a-ae81-9b29fef5761b"> Farmer's Carries </a>

4 sets of 20 steps forward and back

Use Anything - Eb says: There's a good chance you'll be stepping in a small enclosed space and you won't be actually physically traveling very far. And that's the perfect situation for you to push extra-hard to lift something heavy! Whether that's backpacks filled with books or five-gallon water jugs, you want to push to own a heavy load on this -- especially in this situation.

<a href="https://www.menshealth.com/fitness/a31403547/split-squat-exercise/" id="4e388f07-4d48-3253-a084-a905d28f86e2"> Split Squats </a>

4 sets of 12 reps

Start From the Bottom - Eb says: Find your perfect split squat foot positioning by starting at the bottom of a split squat position. Rise up from that. No, you won't be able to stand all the way. That's OK and normal.

<a href="https://www.menshealth.com/fitness/a20694926/how-to-do-the-russian-twist/" id="72b6f473-7b55-3c35-a1a5-eaa519cbfb3d"> Russian Twists </a>

4 sets of 30 seconds

Don't Rush - Eb says: Take your time working across these Russian twist reps. The world says you should do this heavy and fast, but first off, you probably don't have a weight that's heavy enough for this without being too heavy. And second? When it's too heavy, you wind up rushing. This is the perfect setting to take your time on every rep, really working and the rotational functions of your core and turning your whole thoracic, from shoulder to shoulder, with each rotation.

Keeping up a consistent fitness routine when you're stuck at home is not easy. You might have work to worry aboutthen other responsibilities, like taking care of your your family, cooking dinner, and keeping yourself and your home clean take precedence to exercise. If and when you get to your workout, you're lucky if you can muster up a few half-hearted pushups and situps before calling it a day.

This Creative 6-Move Home Workout Session Can Adapt to Your Needs

But there's more to it than just nailing one exercise, one time. Some challenges will ask you to pump out a ton of reps, beat the clock, or hold a tough position for long enough to make your muscles scream. Gutting it to the finish and completing every single one is up to youso get ready to work.

We want you to share your hard work with us, and well blast it out on our IG Story every day. And even though you might be working out on your own (thanks, social distancing!), you'll want to get your gym buddies involved, tooso we hope you'll combat that social distance with some social media connection by tagging them in to take the challenge.

<ol><li> Check <a href="https://www.instagram.com/menshealthmag/">our Instagram</a> every day for the latest #MHDailyChallenge </li><li> Make a video of yourself doing the challenge </li><li> Tag 5 friends to join you in the challenge and be sure to use the hashtag #MHDailyChallenge </li><li> Well repost participants on our IG Story </li></ol>

Take on 20 Superman holds. Don't cheatfollow the directions below to make sure you're doing the exercise the right way.

Take On Our Daily Challenges to Keep Moving

The spread of the coronavirus (COVID-19) pandemic has forced millions of people to interrupt their daily lives to try to flatten the spread's curve. Want to keep moving even while youre stuck at home? The #MHDailyChallenge holds you accountable with one simple move every day.

For this movement, you shouldn't settle for anything other than perfect formespecially because it's such a killer exercise. Let Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> and associate fitness editor <a href="https://www.instagram.com/bdwilliams910/" id="b23081f0-4742-33dd-a36e-3bfced744bd1"> Brett Williams </a> guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you grab your weights and start rolling your shoulders like there's no tomorrow, take note that it's extremely important to pay attention the movement here. Using the proper form is essential to make sure you're getting the most out of the exerciseparticularly because of how common it is for guys to put their shoulder health at risk by moving the wrong way. Let's break down everything you need to know.

Eb says: Bro-science (or at least some of it) states that you should look at the ground when you're shrugging. In theory, you work the traps through a fuller range of motion by doing this. Don't fall for it, though.

First off, looking at the ground places your cervical spine in extension, not a position you want to train from or be in the habit of working from. Secondly, the key function of your traps you train when you shrug is that of elevating your shoulder blades. You can execute that same motion whether you're looking at the ground or looking straight ahead, so opt for the position that'll be long-term safer.

Eb says: Move only at the shoulders when raising the weights. You'll often see people bending their elbows, essentially creating extra momentum and energy to drive overly heavy weights upwards. That's not a motion the traps govern.

Your traps are, again, elevating your shoulder blades, and that happens when you're elevating your shoulders. Avoid bending your arms, no matter what anyone says.

Eb says: You'll see people holding the weights in front of them when they shrug; don't do this. Keep your arms at your sides, palms in neutral (facing your thighs). Roll your shoulders back. Your posture should be sound when you shrug period: Shoulders back, glutes squeezed, abs tight. Having your arms at your sides will let your traps move naturally, and it'll prevent you from closing down joint space at the front of the shoulder joint.

And if you shrug with a barbell, you should keep this in mind, too. No, your hands can't be in neutral when you're shrugging with a barbell. But you want to do something called "breaking the bar," essentially trying to bend the bar so that you can get your hands in a neutral position. Will it happen? Not a chance, but by maintaining that pressure, you'll protect your shoulders and clean up your posture when shrugging, too.

Want to master even more moves? Check out our entire Form Check series .

The shrug can be an essential addition to your training routine to help build bigger, stronger traps and shoulders, but are you sure you're even doing the exercise correctly?

How to Do Shrugs the Right Way

For this strategy, you need to know how to approach your workout rightespecially because it's such a killer way to pack on additional volume, too. Let Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> and associate fitness editor <a href="https://www.instagram.com/bdwilliams910/" id="b23081f0-4742-33dd-a36e-3bfced744bd1"> Brett Williams </a> guide you through the technique's subtleties, saving you from going about it the wrong way and keeping you from unlocking your fitness potential.

Before you start running racks, take note that it's extremely important to pay attention the format. There are more than one style of drop sets, and your timing means more than you might think. Let's break down everything you need to know.

Eb says: There are two kinds of drop sets: Standard load-based drop sets, where you start with a heavy weight, and then "drop" to a lighter weight, or mechanical and technique drop sets, which have you doing reps with a technique to create challenge early then "dropping" the technique for standard reps late.

Both varieties have value. I love mechanical and technique drop sets especially, because we get to create the metabolic stress needed for growth without always pounding our body with weight. At the same time, we need the overall load that load-based drop sets can offer in order to spark total body growth. Use both varieties in your workouts.

Eb says: Especially with load-based dropsets, push yourself to go heavy before the drop. Aim to use the heaviest good-form training weight you would for an exercise, because once you drop, you'll get your chance to pile up reps. If you start too light, you'll wind up doing massive sets that total 20-25 reps, but once you're landing at those numbers, the entire dropset is losing value, and you'll also lose focus, too.

Eb says: Once the weight gets lighter, it's incredibly easy to start cheating. You're tired and you know you're going lighter, so it's easy to step back on the mental engagement. Don't do that, though.

Work to lock in your form and make the back end of each drop set perfect. Think of the back end of each drop set as a chance to focus on the movement, not as a chance to simply get through the movement.

Don't take time to rest between the start of a drop set and the drop. Instead, move quickly. You should be dropping the weight you just did, then picking up your next weight and quickly starting your next set. Or you should be changing out plates as quickly as possible if you're on a barbell move (have a partner help you) so you can get back to work on the second phase.

Too many people take 10, 15, 20 seconds to do this. Then you're not doing a drop set. You're just doing another set.

How to Use Drop Sets to Build More Muscle

Are you tired of doing every single workout with the same stale setup? If you're not challenging your muscles with increasingly heavy weights or new techniques, you're not going to see any growth. If you want introduce a new challenge to your lifting session without necessarily ramping up the load, you'll want to try out drop sets.

It's easy to forget the ab wheel, a classic ab-training implement that's been around for years. But this is a tool that you definitely want to make use of. Why? Because, perhaps more than any other core workout gadget, the ab wheel gives you a chance to train your entire core (abs, gluten, lower back muscles, and obliques) as a unit. Your core functions this wayas a unitin real life, so any opportunity to train it that way is beneficial.

The best thing about the ab wheel is how it trains something called "anti-extension." Your core, as a unit, is responsible for a quintet of key actions. It helps rotate your torso (as you do during Russian twists). It resists rotation, an idea called "anti-rotation," which you fight during Pallof holds. It also braces your spine (think: planks and hollow holds), and it flexes your spine, too (as it does during classic situps. Then there's the idea of "anti-extension," and that's all about keeping you from over-arching your back. Yes, arching your back can be a good stretch, and in some situations, you want to do it. But it's a set of strong abs and obliques that prevent you from living in that arched-back position, and in doing so, they protect your spine and let you build shoulder mobility. If it wasn't for your abs keeping your back from arching constantly, you'd constantly be stressing your lower back on every exercise.

Anti-extension can be trained in other ways, too (think of plank walkouts and weighted hollow holds). But the ab wheel lets you challenge that anti-extension in new ways. It's a simple tool, too. If you don't have access to an ab wheel, you can almost always DIY one, using a barbell with rounded plates for "wheels," or even using a towel or sliders on a super-smooth floor.

Mature athlete man doing exercise with weights in gym

The ab wheel rollout isn't easy to do, thoughor at least it isn't easy to do correctly. Take your time to work through a proper progression for the rollout; it will protect your back in the long run while building critical core strength.

The key mistake people make when they do ab wheel rollouts: They over focus on rolling out as far as possible when they first get started. That's a recipe for lower back pain, though. You have to learn to feel your abs battling lower back extension before you do the full ab wheel rollout; if you don't, you place undue stress on your spine.

Avoid that by starting with an incline bench progression. Set the bench to a 30-degree incline to kick off your rollout practice. Get into a strong standing <a href="https://www.menshealth.com/fitness/a25628831/plank-exercise/" id="bae5278b-4f23-3956-a23a-3e315bd16a98"> plank position </a> , with your glutes and abs engaged, holding the ab wheel on the bench's seat. Extend your arms straight out to roll the wheel up the bench slowly over a five count, maintaining the solid plank position as it moves upward.

Keep a soft bend in your elbows and go only as far as you comfortably can. If you're somebody who who has shoulder issues, don't straighten your arms all the way. The ab wheel rollout shouldn't cause shoulder pain.

Throughout the movement, focus on keeping your core tight and keeping your in an ever-so-slightly rounded position. Keep tightening your abs, and the farther you roll your arms forward, the more you should tighten your abs. Doing so actively teaches your abs how to work for "anti-extension."

Try that series until you feel comfortable with the position, then lower the bench until it's in the standard position. Then, you'll be ready for the floor, where the actual exercise takes place. To save your knees, you'll want a yoga mat or pad to kneel on.

Once you're on the ground, your main focus will be maintaining your strong position while you roll out, fighting the forces that would make your lower back hyperextend and your hips slouch forward. Contract your abs aggressively and actively, even if you feel like you don't need to. Rolling out isn't hard. Rolling out while controlling your lower back position is the challenge.

Perform the same movement, again focusing on keeping the rollout slow and controlled, squeezing your core to pull the wheel back toward yourself. For now, you should disregard the final progression of the video below, the standing rollout, until you've built up the strength performing the more standard kneeling version.

Today's ab routines are more versatile than ever. Sure, you can slog through sets of situps and rounds of planks over and over again. But, more and more, core workouts incorporate tools like Swiss balls, medicine balls, dumbbells and kettlebells. And if you're looking for one more way to mix up that ab training, then it's time to consider the ab wheel.

How to Use the Ab Wheel Correctly

For this movement, you shouldn't settle for anything other than perfect formespecially because it's such a killer exercise that can serve as a simple addition to your training plan. Let Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> and associate fitness editor <a href="https://www.instagram.com/bdwilliams910/" id="b23081f0-4742-33dd-a36e-3bfced744bd1"> Brett Williams </a> guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you grab a pair of dumbbells, get on the bench, and get to pressing, take note that it's extremely important to pay attention the movement here. Using the proper form is essential to make sure you're getting the most out of the exerciseparticularly because of the unique angle and movement path you need to use. Let's break down everything you need to know.

Eb says: The best way to think of a JM Press is as a cross between a <a href="https://www.menshealth.com/fitness/a25410119/skull-crushers/" id="c550070b-b8a6-3925-a70c-72dc5cfd3df5"> skull crusher </a> and a <a href="https://www.menshealth.com/fitness/a27559881/close-grip-bench-press/" id="0cab9f11-c424-312a-a83f-43e69ad4cf18"> standard close-grip bench press </a> . The triceps' main job is to straighten your elbow; it does this during a skull crusher.

But in everyday use, the triceps is a key muscle in simply pushing things away from your torso, as it does during a close-grip bench press. Here, you're blending both moves, creating a unique stress on your tris.

Elbows to Ribs, Dumbbells to Shoulders

Eb says: The JM press is a move that took me a while to learn because there is so much nuance in the timing of the movement. It's easy to overthink and easy to underthink, too!

Keep one cue in the back of your mind, and aim to finish your reps here: Points of dumbbells touch your shoulders, elbows touch your ribs. Think of slowly (and actively) pulling the dumbbells downwards into this position. In general, if you hit this position at the bottom of each rep, you'll feel it in your tris as you should, and be positioned to fire the dumbbells back upwards.

Eb says: Operative word in my last cue: Take your time! Because of the unique feel we're trying to get for our tris you can't rush the JM press, especially on the way down. Think of taking 2 to 3 seconds to lower the dumbbells on every rep.

It's easy to let this become a close-grip press, and convenient to do so, too, especially near the end of every set. Avoid that by focusing on the tempo as much as possible, especially as you're learning the move.

Eb says: Much like skull crushers and close-grip presses, JM presses work best (and shoulder-safest) if you keep your elbows in. Do everything possible to tuck them into your body throughout the life of each rep.

This will take work and effort, but it'll position you to make sure your triceps (and not your chest or shoulders) are driving the motion, and it'll keep your shoulders safe too.

Eb says: One of the coolest things you can do on both JM Presses and skull crushers is create constant tension on your triceps. You do this by not setting your upper arms at a perpendicular angle to the floor. When they're perpendicular to the floor, your wrists, elbows, and shoulders stack over each other when you straighten your arms, letting your triceps relax briefly. Lean your arms back just slightly, though, and your triceps suddenly have to work in the straight arm position.

So set up like this: Get on the bench, tighten your core and glutes, and get the dumbbells overhead. Then lean your arms backwards towards your head just slightly, while still keeping your core tight. This is your starting position for the JM Press, and it's going to make you work.

The JM press is an underrated addition to your training routine that can help to build a strong triceps and better bench press, but are you sure you're even doing the exercise correctly?

How to Do the JM Press for Bigger, Stronger Triceps

Any gym worth its monthly membership fee has rows of cardio machines. Your home setup should have a solid station to work up a sweat and push your heart rate, toobut you only need to get the best of the best. Youll never have to wait in line for a treadmill again.

IF HOME IS where the heart is, your home gym is where you make sure your heart (and the rest of your body) is the absolute healthiest it can possibly be. Whether you have a big house with a separate room dedicated only to sweat sessions or you have to rearrange your studio furniture to be able to stretch out, you can get and stay fit at home. Home gyms can make it even easier on your schedule to squeeze in your training, but having the right gear can make all the differenc...

The Men's Health 2020 Home Gym Awards

Before you grab a cable or resistance band and get pressing, take note that it's extremely important to pay attention the movement here. Hitting the proper form is essential to make sure you're getting the most out of the exerciseparticularly because its intensity will largely depend on your stance and posture. Let's break down everything you need to know.

Eb says: The most common mistake I see with the Pallof press: Not owning the arms-extended position. Always aim to pause for 1 to 2 seconds with your arms extended, because that's the moment in the Pallof where your entire core, as a unit, is working to battle against rotation. You want to feel and experience that, not rush past the moment.

I'll often see people set up for the Pallof, extend their arms quickly, then pull their arms back. By not lingering with the arms extended, they're failing to really get the full benefit of the Pallof. Don't do that. more time in the arms-extended position is also better; don't be afraid to live there for, say, 3-4 seconds.

Eb says: The other common mistake in the Pallof is some slight overcompensation. You know and can feel that band getting ready to pull you back in its direction, so you twist away from it extra hard. You think you're setting yourself up for success, giving yourself a buffer for the band.

And yes, you're still working your abs this way. But you're also missing the magic of the Pallof. Challenge yourself to look straight ahead and keep your hips and shoulders straight ahead on the Pallof and skip that slight extra rotation. Your obliques will fire that much harder and, invariably, your abs will be stronger in the long run.

Eb says: The Pallof isn't just an ab exercise; one of the best things about it is that it's challenging your core as a unit. Abs, glutes, obliques, and spinal extensors, in real life, all work in concert to brace your trunk, and they all work here. So don't just squeeze your abs on Pallofs.

In all variations, actively squeeze your glutes too. This will push your hips into a properly neutral position. Your goal is to own this fully neutral position, not just own the positioning of your abs. This will also help you truly keep your hips and shoulders square. Fail to squeeze your glutes, and you'll keep your hips square perhaps, but also be a mess in your lower body.

Eb says: The standard Pallof Press has you extending your arms in front of you, but try the overhead version we show in the video, too. You can even mix the overhead version and the more classic Pallof in the same set, say, alternating 2 standard reps with 2 overhead reps for 4 sets of 12. Your core stabilizes you in multiple planes, and it's worth training it to do so when you can. With a mixed-style Pallof set, you can.

Challenge Your Core With the Pallof Press

The Pallof press is an underrated addition to your training routine that can help to build a strong, stable core, but are you sure you're even doing the exercise correctly?

Build a Stronger, More Stable Core With the Pallof Press

Johnson's most recent training post is a perfect example of his smartly-structured routines. While other guys his size might only be interested in showcasing their massive muscles pushing through reps with as much weight as possible, he's comfortable documenting all the work he's putting in with loads that many lifters would be able to manage.

The workout, which is a multi-exercise biceps and triceps pump extravaganza, doesn't require Johnson to pile on the plates to get his muscles going. Instead, he focuses on quality reps using picture perfect posture to make the most out of every single movement.

Johnson begins the session with a quick stir the pot move on an exercise ball to activate his core, then jumps straight into the arm action. He grabs dumbbells for biceps curls and alternating curls before jumping to the cable machine for triceps pressdowns. He keeps cycling between the bis and tris: a curl variation with an E-Z bar followed by more pressdowns, then a well-positioned concentration curl variation <a href="https://www.menshealth.com/fitness/a27130553/the-rock-concentration-curls/" id="40772bb5-8bb2-3c96-a5a6-084462738bb8"> we've seen from him before </a> paired with overhead cable extensions. (Here's the full breakdown if you want to try the workout yourself.)

<ul><li> Exercise ball stir the pot </li><li> Dumbbell Biceps Curls </li><li> Alternating DB Biceps Curls </li><li> Triceps Pressdown (Underhand) </li><li> Triceps Pressdown (Overhand) </li><li> E-Z bar Curls </li><li> Triceps Pressdown (Underhand) </li><li> Triceps Pressdown (Overhand) </li><li> Bent Over Concentration Curl </li><li> Cable Rope Triceps Extension </li></ul>

The order of his movements allow him to save timeduring his biceps exercises, he's allowing his triceps to rest and recover, and vice versamaking this a super effective arm day pump. But the use of smaller weights is even more striking.

"The dude never curls more than a 30-pound dumbbell," says Men's Health fitness director Ebenezer Samuel, C.S.C.S. "But his upper arms are never not perpendicular to the ground. And he's curling up only as far as he can get while keeping them perpendicular, so total focus on the biceps here."

And he's not just rushing through mindlessly, either. Johnson is clearly taking his time and working hard to squeeze at the top of each rep, <a href="https://www.menshealth.com/fitness/a26868483/internal-training-method/" id="b873b4ba-4cd8-30c2-ad07-696d624d43fd"> emphasizing his focus </a> and mind-muscle connection. The sweat clearly soaking through Johnson's shirt is proof enough that this is no walk in the park.

Keeping the weights low is also a practical measure. Someone like Johnson, who's consistently training hard and shooting demanding film sequences, can't afford an injury. <a href="https://www.menshealth.com/fitness/a29953151/the-rock-chest-workout-video/" id="57660900-5f9b-38af-a7f3-b3024deb43e9"> Mixing up tempos </a> , <a href="https://www.menshealth.com/fitness/a28198278/the-rock-chest-workout/" id="12a76430-2925-386c-a7c6-7f92adaea9bb"> using drop sets </a> , and tiring out the muscles with pre-fatiguing movements to avoid going too hard on core lifts can keep Johnson in good shape. "Because he's an actor and he's an action star, and his roles are very physical, I can't structure out programs that are too taxing on his nervous system," the actor's strength coach, Dave Rienzi, told us earlier this year <a href="https://www.menshealth.com/fitness/a26929197/the-rock-trainer-dave-rienzi-workout/" id="e73d86ff-b69b-3649-a740-513c9f12a7a5"> in a breakdown of a leg day session </a> . "If he's squatting 500, 600 pounds, obviously that'd be very taxing on his nervous system and his adrenals and he wouldn't be able to perform properly on-screen."

While most of the movements in the above workout are arm day 101, Johnson does bust out a more uncommon variation on the cable machine with the underhand-grip triceps pressdown. Unsurprisingly, this was likely a choice meant to make the workout even more focused on concentration.

"The best part of the underhand-grip triceps pressdown is how it prevents you from using body lean to drive the weight," says Samuel. "You have to focus that much more intently on using your triceps to drive the weight, almost 'pulling' it down. Take your time on these, and you'll get a powerful triceps contraction."

If you want to take on The Rock's arm day pump, remember to follow his principles. The amount of weight isn't what's important for your workoutit's all about quality reps.

The Rock's Arm Day Workout Makes You Work Smarter

Dwayne 'The Rock' Johnson is <a href="https://www.menshealth.com/fitness/a19537177/best-fitness-instagram-accounts-follow/" id="84051a02-8187-39d0-ab9d-483cb6e137c7"> one of very few people we'd call a 'must-follow' </a> on Instagram. That rarified status isn't just because it's fun to get an inside look at the life of one of the most popular people on the planet (and <a href="https://www.menshealth.com/entertainment/a28577361/dwayne-johnson-the-rock-jimmy-fallon-cheat-meal/" id="5ad15225-71...

The Rock's Arm Day Workout Is All About Quality Reps

That's where this triceps move from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> , comes in. Here, you'll use an incline bench to eliminate all cheating, while a mid-rep pause forces you to squeeze your triceps extra-hard and drive blood into the muscle you're hoping to build and grow.

"This is all about precision," says Samuel. "We're eliminating all the ways you might get the triceps pressdown wrong so that your tris have to drive the motion. They'll feel exhausted after just a few sets."

To pull off the two-step incline pressdown, you'll need an incline bench and a cable machine at your gym. Alternatively, you can use resistance bands anchored to a high anchor point instead of a cable machine. If you need an incline bench for your home gym, check out this unit from Bowflex.

<ul><li> Set an incline bench to a 45-degree angle and line it up with your resistance band or cable stack. Lie on the bench, tightening your abs and squeezing your glutes, grasp the band or cable handles, and pull down, locking your elbows to your torso. Release tension, letting your elbows bend. </li><li> Keeping your elbows tight, press down until your forearms are at a right angle with your upper arms. Pause, canceling out momentum. </li><li> After the one-second pause, squeeze your triceps, straightening your arms; pause in this position. </li><li> Return to the top. That's 1 rep; do 3 sets of 10 to 12. </li></ul>

The key to the whole sequence, says Samuel, is that you can't cheat. "On most triceps pressdowns, people get to lean forward, but you can't do that on the incline bench," he says. "At the same time, don't let the incline bench become a crutch. You're not lying there. You're just using it to find a cheat-free angle, then you're squeezing your abs and glutes into position."

Add the two-step incline pressdown into your workout on any push day or on an arm blast day. It works best as a second triceps exercise, after you've done, say, skullcrushers, or as a move that hammers a little bit of triceps on a chest or full-body day, late in the session.

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> .

This Triceps Pressdown Variation Rocks Your Arms

The triceps pressdown is one of the most classic ways to layer meat onto the back of your arms and really build superhero guns. But it's also a move that people very often don't get quite right. The main problem: They lean into every rep, using momentum instead of properly growing muscle, and they never really squeeze their triceps hard.

Blast Your Arms Into Oblivion With This Two-Step Pressdown

Take on some multi-planar movements to break from your boring routine with this challenging leg day finisher from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> The rotational cossack to lunge finisher gets you squatting and lunging in ways that you might typically miss out on, so it's well worth your time to close out your workout.

"This is all about managing rotational energy and sagittal plane energy (as well as directional energy) and quickly converting from one to the other," Samuel says. "You have to create rotational energy coming out of each Cossack squat, but then, can you quickly control that energy, decelerate your body, and shift backwards into the pure sagittal plane reverse lunge? And coming out of that lunge, can you quickly reroute yourself and restart towards rotational energy?"

Your ability to perform the move is all about the lower body. "Management of that comes from more than your legs, even though glutes, hamstrings, and abductors and adductors get a ton of work in this series," Samuel continues. "Your core and even your torso up through your shoulder blades helps you create and diffuse all this change-of-direction energy, making this a total body workout."

To take on the rotational cossack to lunge finisher, you'll need a set of kettlebells and some room to maneuver. Check out this set of weights if you want to try it out at home. Samuel does suggest that you keep the load low, at least to start. Start light, or even with bodyweight, then progress.

<ul><li> Start holding a pair of kettlebells in the rack position, gripping the handles with the weight rested on your forearms. </li><li> Pivot on your foot to step back and perform a rotational cossack squat directly behind you, then return to the starting position. </li><li> Immediately follow by stepping backwards into a reverse lunge. Return to the starting position. </li><li> Repeat the two movements for 5 to 6 pairs of reps. </li><li> Switch to the other leg and repeat the series. </li></ul>

Ultimately, your goal is to move with pace. "You'll need to start slowly, mastering each motion, but, eventually, you want to try to transition quickly from move to move, challenging your core to maintain consistent tension and control against a bevy of directional forces," says Samuel. "This seems simple, but there's a lot more challenge than you think."

Take on the rotational cossack to lunge finisher for 3 sets on each leg to close out a lower body session.

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=a29801747&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="e4e73e00-3f25-30c1-a5b4-9169c45fbec9"> New Rules of Muscle program </a> on our <a href="https://go.onelink.me/TAq2/mharticle" id="cea5d785-1886-3b54-afa4-a4434b6ae344"> All/Out Studio app </a> .

Are you actually having fun when you work out? Sure, you'll feel good after you finish a sessionespecially once you start to see the results of your hard workbut you shouldn't just slog through the same vanilla movements day-in and day-out with little reward in the moment.

This Leg Day Finisher Will Break Your Boring Workout Cycle

You'll do that with isometric holds in the <a href="https://www.menshealth.com/fitness/a27628156/spider-curl/" id="bf75371b-bfff-3f3b-ae19-7cc9b3aeeab7"> spider curl position </a> , one of the top methods Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> uses to train his biceps. This variation, the half-iso spider countup series, provides the pump you want in this super smart setup.

"This series is all about accumulating time-under-tension in that mechanically challenging forearms-parallel-to-the-ground position.," says Samuel. "By doing so with dumbbells, we insure that we have to own not just elbow flexion in that position but also supination: Battle to keep the dumbbells parallel to the ground the entire time."

To take on the half-iso spider countup series, you'll need a set of dumbbells and an adjustable weight bench. Check out this set of weights from Bowflex if you want to try it out at home.

<ul><li> Set up an adjustable bench in an inclined position and sit with your chest resting on the back. Hold a pair of dumbbells in your hands with your palms facing out. </li><li> Raise both dumbbells so that your forearms are parallel to the ground. This is the starting position. </li><li> Squeeze your biceps to perform a single-arm curl on one side while maintaining the parallel position on the other. Repeat the same movement on the other side. </li><li> Perform 2 curls with the first arm while keeping the other in position, then repeat on the other side. </li><li> Count up to 4 reps on each side. </li></ul>

You're not just setting up on the bench as you are because the name "spider curl" sounds cool. There's a reason you're doing that. "The spider curl positioning will help insure that you aren't cheating," says Samuel. "Work to keep your upper arms perpendicular to the ground at all times; as the countup piles up, this will become exceedingly hard."

Utilize the half-iso spider countup series as a finisher on arm day with 3 full rounds. Just make sure that you don't go too heavySamuel suggests using dumbbells that are at least 5 pounds off your standard spider curling weight.

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=a29548598&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="a8e92300-2b1e-3766-a047-e9031f8b2c4c"> New Rules of Muscle program </a> on our <a href="https://go.onelink.me/TAq2/mharticle" id="cea5d785-1886-3b54-afa4-a4434b6ae344"> All/Out Studio app </a> .

Challenge yourself with more than just progressively heavier weights for your next big arm workout. Play with time under tension and positioning to challenge your muscles to stimulate even more growth.

Stimulate Your Biceps With This Tension-Filled Curl Series

For this movement, you shouldn't settle for anything other than perfect formespecially because it's such a killer exercise that can serve as a highlight of your training plan. Let Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> and associate fitness editor <a href="https://www.instagram.com/bdwilliams910/" id="b23081f0-4742-33dd-a36e-3bfced744bd1"> Brett Williams </a> guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you hit the bench and start pumping yourself up and down, take note that it's extremely important to pay attention the movement here. Hitting the proper form is essential to make sure you're getting the most out of the exerciseparticularly because of the subtle details with the right hand placement and shoulder position that make it really effective. Let's break down everything you need to know.

Eb says: The dip is a solid move to pack on triceps muscle, but it also places the shoulders in a compromising position, inviting a ton of internal rotation at the shoulder joint. This closes down joint space in the front of your shoulder, easily pinching the many tendons and ligaments that travel through that area.

That doesn't mean you can't do dips, but before you attempt them, check out your body and your mechanics. Reach your straight arm behind your torso as far as you can and see how high you can get your elbow. If you can't get it level with your shoulder (and it's completely okay to not be able to do that), you should be extra-conscious of not lowering your torso too far when you do dips.

Eb says: Because the dip invites so much internal rotation, we want to set ourselves up in a position that forces as much shoulder external rotation as possible. That's why you shouldn't get in the bench setup that most people use, with knuckles pointed forward.

Instead, point your knuckles outwards. This mirrors how you'd set up your hands on dip bars, and creates a more shoulder-safe position.

Eb says: Before you do a rep, squeeze your shoulder blades together, then push your torso up high. Again, we're working to avoid as much shoulder pinching as possible, so pulling your shoulder blades back will help drive your shoulders open and also open your chest in the process.

You'll want to maintain this scapular tension as you lower into the dip, fighting for it as you're pressing down. The moment you can't hold that scapular tension is the moment you stop lowering your torso.

Eb says: The main triceps function we train with the dip is the straightening of the arm (extension of the elbow), and that occurs when you straighten the arm, not when you bend super-deep. So lowering your torso deeper on the dip doesn't work your triceps "more"; it just creates a potential mechanism for injury. Because of that, don't over-lower. Stop lowering the moment you can't keep your shoulder blades tight or the moment you feel shoulder pain, then drive back up, straightening your arms aggressively.

Shoulder mobility is highly personal so your depth on the dip will be personal as well. Don't chase an arbitrary standard. The only thing you don't want to do: Never net your shoulders get lower than your elbows, because then you're putting your shoulders at serious injury risk.

Eb says: The dip is a tried-and-true triceps exercise, but it's not for everyone, and there are plenty of other ways to stimulate major triceps growth. If you have shoulder issues, this is a move that you may want to sit out, period, even if a group fitness trainer wants you to do it, or if it's in a workout plan you've decided to try.

Don't be afraid to sub it out. Exercises like <a href="https://www.menshealth.com/fitness/a29487711/close-grip-pushup/" id="bf712c44-e402-38c1-a291-2c56c3b0e231"> close-grip pushups </a> , <a href="https://www.menshealth.com/fitness/a25410119/skull-crushers/" id="fb94485a-3617-3f80-ac5a-d969902e4201"> skullcrushers </a> , and triceps pressdowns all offer chances for you to grow your triceps with less shoulder risk, so don't obsess over the dip.

The bench dip is a valuable addition to your training routine that can help to pump up your triceps, but are you sure you're even doing the exercise correctly?

How to Do Bench Dips Without Jacking Up Your Shoulders

For this movement, you shouldn't settle for anything other than perfect formespecially because it's such a simple, essential exercise that should serve as one of the centerpieces of your training plan. Let Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> and associate fitness editor <a href="https://www.instagram.com/bdwilliams910/" id="b23081f0-4742-33dd-a36e-3bfced744bd1"> Brett Williams </a> guide you through the halo's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you grab a kettlebell and put it into orbit around your head, take note that it's extremely important to pay attention the movement here. Your positioning and posture are essential to recruiting the right muscles to keep your delicate shoulder joints mobile, safe, and healthyso let's break down everything you need to know.

Eb says: No matter the stance you use for halos, whether kneeling, or standing, or half-kneeling, focus intently on keeping your abs tight so your ribcage stays tight to the body. This is the undisputed key to the halo.

Once you begin to rotate the weight, your ribs will begin to flare. It's on you to manage and oppose that ribcage flare. The way you do that is about intention: As you begin to rotate the weight, continually check in with your abs. Every few seconds, ask yourself 'Are you ribs still tight?'" Keep asking this question, over and over again, as you rotate the weight.

Eb says: Don't rush through the halo. Doing so will lead you to move through your midback instead of rotating and getting all the value out of the move for shoulder mobility.

Take your time and rotate it slowly, constantly disciplining yourself to keep your abs tight and squeeze your shoulder blades as the weight progresses around. Rushing the move limits its overall usefulness.

Eb says: Keep the weight as close to your head as possible. The tighter you make the halo around your head, the more your challenging your overhead shoulder mobility. You're also forcing your shoulder muscles to operate with more control this way (you don't want to hit your head, after all).

This doesn't mean working through a range of motion that your shoulder doesn't have though. The halo should never cause your shoulder pain. If it ever does, either stop doing halos for a bit, or widen the circle just slightly to accommodate for your own range of motion.

Eb says: The beauty of the halo is that it has multiple uses and can be done with multiple implements. That includes other things in your gym, like dumbbells, maces, clubs, and medballs. It also includes things you may have around your house, like unopened gallon jugs of water.

Whether with heavy or light weight, you'll be honing shoulder mobility, and we can always train our abs to aid in ribcage containment. The halo does a spectacular job of that, no matter the implement you're using.

The kettlebell halo is a core training staple that can help to bulletproof your shoulders, but are you sure you're even doing the exercise correctly?

How to Do Kettlebell Halos to Keep Your Shoulders Safe

This double explode incline press variation from Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> mixes up the rate of your work, focusing on building up to an explosion.

"This is one of my favorite bench press variations because the blend of tempo and unilateral movement really challenges your core, too," says Samuel. "It's easy to do the move itself, hard to get the most out of the move. At worst, you're getting an excellent eccentric-focused contraction, then pairing that with what I'd call an "athletic" press: You have to be explosive on the back-to-back drive-up reps."

You'll need an incline bench and a set of dumbbells to take on the double explode incline press. If you don't have a good pair handy, check out this option from Bowflex.

This Explosive Press Will Blow Up Your Ches

<ul><li> Sit on the incline bench holding one dumbbell. Extend your other arm to help to keep yourself balanced on the bench. </li><li> Press the weight up, just like a standard incline press. Hold for a beat. </li><li> Lower the dumbbell down slowly under control for 1 to 2 seconds. </li><li> Immediately fire your chest to press up for 2 quick press reps (this is a cluster). </li><li> Finish the prescribed reps, then switch sides. </li></ul>

The exercise is great because you're mixing up your stale press regimen, but your core also stands to gain quite a bit.

"If you work to keep your torso in alignment (and really, that's the key to making this work), the move suddenly grows in value," says Samuel. "It's very easy for your torso to rotate down toward the side of the weight, and it happens as you try to create leverage to drive up on any single-arm press. What you actually want to do is avoid that, fighting to keep your torso square on the bench. You do this by really firing your abs and obliques. Suddenly, your core is helping you resist the rotation that comes with any single-arm press"

Add the double explode incline press to your chest day workout with 3 to 4 sets of 5 to 6 rep clusters. Want a real challenge? Work back-and-forth between arms with no rest; your arms will still get 1:1 work:rest, but your core will get absolutely blasted.

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=a28645259&amp;utm_medium=referral&amp;utm_source=menshealth.com" id="c85611af-e949-3f30-a7c2-0021716a399a"> New Rules of Muscle program </a> .

If you've been training for a long time, you've probably performed hundredsor even thousandsof bench press reps. Chances are, almost all of those reps have been done exactly the same way. You're due for a change.

Ebenezer Samuel, C.S.C.S., Brett Williams

Articles written by the author