When you think of organizing yourself a body part split, your chest and triceps seem to just…fit. They’re so inseparable that many of the most popular splits will inevitably have you train them ... Continue Reading
Do the Hex Press for Next-Level Chest Gains
If you train your chest seriously, you’ve probably done plenty of barbell bench pressing. And dumbbell pressing. Oh, and you can’t forget the incline press for those upper pecs, of course. And then there’s ... Continue Reading
The Best Pre-Workout Meal for Bodybuilding Based on Your Goals
You don’t just head to the weight room to work out. You go to the gym with a mission. You’re on a quest to build the most muscle possible. Maybe that means you’re entering your first bodybuilding show. Or ... Continue Reading
These Are the Best Biceps Cable Workouts You Can Do
Everyone loves training arms. Biceps workouts can be a standalone session during which you attack a weakness in your physique, or the carrot-on-a-stick to finish your upper-body day. In any case, cables ... Continue Reading
The 12 Best Upper Body Exercises and 5 Workouts
At BarBend, upper-body exercises and workouts are our bread and butter (but don't get it twisted; we love a good leg day). From bench presses to barbell rows and everything in-between, our editorial staff ... Continue Reading
How to Do the Muscle Snatch for Better Weightlifting Performance
If you’re on the hunt for a new way to improve your weightlifting game, the muscle snatch is an absolute game-changer. The muscle snatch can help you build explosive leg power, teach you how to be a ... Continue Reading
How to Train Powerlifting Once Per Week (And Make it Count)
If you’re a competitive powerlifter, you know firsthand how demanding this sport can be on time, energy, and resources. And even if you don’t compete, the rigors of loyally training the squat, bench press, ... Continue Reading
How to Do the Clean for Explosive Power, Muscle Growth, and Much More
The first time you ever saw someone doing a clean probably blew your mind. Most free-weight exercises are slow and controlled; take a bar (or pair of dumbbells) from here to there with a nice, consistent ... Continue Reading
How to Do the Heels-Elevated Goblet Squat for Superior Quad Gains
The movements you select on leg day make all the difference when it comes to making gains. You’re probably already doing the back squat and/or front squat. If you’re in the mood to switch things up, one ... Continue Reading
How to Do the Reverse-Grip Bent-Over Row for Bigger Lats and Beefier Biceps
You might not realize it, but the moment you step into the gym, you’re racing against the clock. Whether that’s a literal time limit, or a perceived point of exhaustion, the truth is you only have so much ... Continue Reading
The 8 Best Biceps Stretches to Support Long-Term Arm Thickness and Strength
Picture this — you crush your biceps curls and pull-ups at the gym, and the next day you feel that sweet pain of not being able to straighten your arms. Your biceps muscles flex and supinate your forearms. ... Continue Reading
9 Best Upper Chest Exercises for Building Muscle
There’s a reason Mondays are colloquially known as “International Chest Day.” An impressive set of pecs can change your whole physique. Beyond helping you look good at the beach or pool this summer, a ... Continue Reading
The Best Forearm Exercises for Strength, Plus 4 Workouts
At BarBend, we’re big believers in getting a grip, both literally and figuratively. Your forearm muscles are essential for holding onto heavy objects — how else would you perform a deadlift otherwise? — ... Continue Reading
The Best Powerlifting Workouts for Beginners to Break Into the Sport
The squat, bench, and deadlift are staples in the strength training realm no matter your sport. But when you put these three lifts together, you get the sport of powerlifting. If you’re a fan of the ... Continue Reading
The 12 Best Ab Exercises, Plus 4 Ab Workout Routines
We’ve got a bone to pick with ab exercises: They’re usually boring. Unfortunately, exercising your abs is a bit like eating your vegetables. It’s tedious, but necessary — this goes for both appearances and ... Continue Reading
How to Do the Cable Biceps Curl for the Best Arm Pump You’ve Ever Had
Think back to your very first days in the weight room. Unless you somehow found yourself wandering over to the squat rack, you probably bee-lined to the dumbbells and started banging out some ... Continue Reading
These Are the 10 Best Carbs to Eat for Bodybuilding
Protein, carbohydrates, and fat all chip in along the way to massive muscle gain. While protein often occupies the spotlight (and for good reason, as it is literally the building blocks of muscle), ... Continue Reading
How to Do the Single-Arm Overhead Triceps Extension for Optimal Arm Gains
You can build big muscles with small movements. That’s a fact. While large, compound lifts should be your bread and butter as a bodybuilder, carving out the finest details of your physique requires ... Continue Reading
How to Do the Barbell Bulgarian Split Squat — Technique Tips, Variations, & More
Single-leg training is the embodiment of the “no pain, no gain” philosophy. Not only do unilateral exercises help reinforce good posture and improve your balance, they’re also devilishly effective at ... Continue Reading
Learn the Single-Arm Cable Row for a Strong, Symmetrical Back
You don’t often get to see your own back muscles. But that doesn’t discount the fact that your back is one of the most important parts of your body for performance in the gym and on the bodybuilding ... Continue Reading
How to Do the Hollow Hold Position for Six-Pack Abs and Stronger Lifts
They say that a rising tide lifts all boats. When it comes to your performance in the weight room, your core is the tide and your squats, pulls, presses, rows, and carries (the list goes on) are the ships. ... Continue Reading
How to Do the ATG (Ass-to-Grass) Split Squat for Unprecedented Leg Gains
In the land of leg gains, depth is king. No matter what exercises you perform or what your goals are, by and large, utilizing a full range of motion will move the needle better than cutting things ... Continue Reading
How to Do the Kettlebell Deadlift to Master Your Hip Hinge
When you think of the deadlift, you may well approach it from the perspective of powerlifting. You’ll envision hefting a heavily loaded barbell that takes an enormous toll on your body. At its core, ... Continue Reading
How to Do the Smith Machine Bent-Over Row to Build a Bigger, Stronger Back
In the same way that your phone comes loaded with applications that you don’t use, your gym comes stocked with equipment and machines you don’t use…yet. First, you need a good reason to work with it. ... Continue Reading