our blog

If your goal is to build strength and muscle mass in your upper arms, compound tricep exercises are exactly what you need. Triceps brachii is the most dominant of your upper arms muscles. So, if you want to fill those shirt sleeves, you can’t ignore training them....

Here is a term you probably don’t hear too often - compound bicep exercises. I am pretty certain you have performed compound exercises for the biceps without realizing it. Biceps play a key role during those chin-ups and pull-ups that you perform. The beauty of...

I have been involved in quite a few debates in the gym. One of them is the shoulder press - barbell vs dumbbell debate. When it comes to building strong, muscular, and aesthetic deltoid muscles, one of the staple exercises is the shoulder press. This compound shoulder...

When it comes to lateral raises, the cable vs dumbbell lateral raise is a common debate. Today, we’ll discuss both variations of the lateral raises in detail and figure out which is better for the medial delts. Compound exercises for your shoulders often fall short to...

One of the age-old debates in the world of bodybuilding is barbell curl vs dumbbell curl, and it is showing no signs of slowing down. When it comes to arm isolation exercises, the biceps curl is one of the most popular ones, and for good reason. The biceps curls...

In the world of back training and muscle building, one of the age-old debates is about barbell row vs dumbbell row, which one is better. Today, we will dive into this debate, analyze both versions and come up with an answer. Let’s make one thing absolutely clear -...

I often get asked, which side I take in the dumbbell vs barbell bench press battle. Today, I’d like to address this in detail. It is beyond any debate that the bench press is a staple upper-body exercise for the pectoral muscles. As horizontal push exercises go, none...

What is the first thing that comes to your mind when I say cable shoulder workouts? Some isolation exercises like reverse flys and lateral raises, right? Let me tell you - a cable machine provides a lot more options for your shoulder muscle growth apart from a few...

Did you know your bench press can be a cable chest workout instead of a barbell or dumbbell workout? Guys, when it comes to chest workouts, people tend to limit their use of a cable machine to just flys. While the cable chest fly is my preferred variation of chest...

I am quite certain you have performed horizontal push exercises without knowing the technical term itself. Horizontal pushing movements are something that we do regularly in our everyday lives. Pushing a door open is an example of a horizontal pushing movement. So,...

You might have seen people performing a barbell/dumbbell overhead press or an Arnold press. These are examples of upper-body vertical push exercises. Vertical push exercises include pushing the weights vertically over your head. Push exercises target your chest (bench...

Guys, if you want to build strong, well-defined, and aesthetic shoulders, you can’t undermine the importance of shoulder isolation exercises. Yes, compound exercises are crucial for muscle growth and overall strength, but they have their limitations. Most compound...

Back in 2006, I asked my very first trainer what his secret behind his massive delts is. His answer - compound shoulder exercises. As a beginner, I had no idea what compound exercises actually meant. I used to see him perform 4, 5, 6 sets of shoulder presses. So I...

I am sure you have performed or at least seen someone perform a pull-up or a lat pulldown. These are some of the examples of vertical pull exercises. Basically, a vertical pull is when you pull a resistance vertically from an overhead position. A chin-up, or a pull-up...

Let me ask you - when I say back exercise, what’s the first thing that comes to your mind? Pull-ups right? But did you know horizontal pull exercises like seated rows or rear delt rows are just as crucial for your overall back development? Guys, gyms don't have those...

Guys, I’ll be honest with you. I love arm workouts, and when it comes to cable arm workouts, my excitement reaches a whole new level. Let me ask you this - how often have you seen people in the gym hogging the cable machine as if their lives depended on it? It is no...

Hey there, fitness enthusiasts. Welcome to yet another tricep workout extravaganza. Today, we will discuss the top exercise for triceps medial head and then some. You may already know that the the tricep consists of three heads. We will get to the anatomy part in a...

In my quest to build solid, muscular and well-defined arms, focusing on the best exercises for long head of triceps has always been of the utmost importance. The triceps cover ⅔ of your arm. Of the three heads that make up the triceps, the long head covers the vast...