These drills are a must if you have poor posture or shoulder pain or you've done more presses, dips, and pushups than you care to count. Do them for a minimum of 10 minutes tonight while watching TV. If you find these to be particularly problematic, consider doing them at other times of day or pr...

The Scapula sets the stage for the entire upper body. Your shoulder blades need to be able to move freely in all directions for shoulder health & performance. A shrug is a straight-arm exercise that isolates scapular movement. Shrugs work your trapezius & serratus anterior muscles. Your upper tra...

The Front Plank trains your anterior core to resist lumbar spine extension. And you must first master the plank before you master the pushup. It can be performed on the forearms or hands. The forearm variation is more of a strength challenge where the longer-lever hands variation is more of a sta...

The Side Plank trains your lateral core to resist lateral flexion (or side-bending) and rotation. It can be performed on the forearms or hands. The forearm variation is more of a strength challenge where the longer-lever hands variation is more of a stability challenge. Train both positions for b...

Quadruped movement sets the stage for sound bipedal movement. That’s why you must first learn to crawl before you can walk. The Bear Crawl works the anterior chain or the frontside of your body. Think of it as a moving plank. The Crab Crawl works the posterior chain or backside of your body. Thin...

The Pushup is another total body abs exercise but it primarily targets the chest, front delts & triceps. It’s also a key stepping stone exercise to the dip. A wider grip stresses the chest more. A closer grip makes the triceps work harder.

Use the classic body angle progression for pushup master...

The Dip is the king of chest & triceps exercises. And if you perform it properly, it also smokes the rear shoulders & upper back. Like the pullup, it’s an extreme joint angle exercise except your shoulder is in extension instead of flexion. Just like with pushups, keep your forearms vertical to t...

This 10-minute plank & pushup flow is where mobility meets muscle gain. Though it focuses on the upper body & core, it’s still a phenomenal full-body stability warmup. Focus on maximally protracting (or pushing away) your shoulder blades (or scapular) for serratus anterior development.

Perform e...

I created this 10-minute flow to alleviate both wrist & elbow pain, strengthen the hands & fingers, and enhance plank, hang, pushup & pullup performance. First you’ll take tension out of the forearm muscles to take pressure off of the wrists and increase joint ROM potential. Then you’ll work on f...

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This training manual from BJ Gaddour, former Men’s Health fitness director & author of Your Body Is Your Barbell, will take your pushup game from ground-zero to super-hero!

Start with beginner drills like pushups on the knees a...

First we'll discuss perfect form including breathing mechanics plus pelvic & scapula positioning.

Then we'll talk plank progressions- how to make them harder or easier.

And we'll finish with the top 10 plank variations for complete core training!

Before we get to the goods, I've got a big f...

PUSHUPS 101! First, master these 5 positions to do perfect pushups TODAY:

1.) Hand Position
2.) Foot Position
3.) Elbow Position
4.) Shoulder Position
5.) Hip Position

Then I’m gonna share my top 10 pushup tips! And be sure to watch till the end for the best 3-minute chest workout EVER!

TOP 1...

Here are my 10 favorite stretches using an eclectic mix of mobility & flexibility flows that hit the whole body, with special attention to the ankles, hips & shoulders.

Do each drill for a least 1-2 minutes (and up to 5 minutes) pre-workout, post-workout on off-days for active recovery.

1.) Nec...