The Best New Exercises for Every Part of a Man's Body.
There's a popular saying among fitness experts: "The best exercise is the one you’re not doing." The take-home message? You need to consistently challenge your body in new ways in order to achieve the best results. So while classic movements like the pushup, row, and squat are the staples of any good workout plan, varying the way you perform these exercises every 4 weeks can help you avoid plateaus, beat boredom, and even speed fat loss.- Pushup Plus
How to do it: Assume a pushup position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your head. Lower your body until your chest nearly touches the floor. Pause, and then push back up. As you straighten your arms, push your upper back toward the ceiling. This extra movement is very slight; you'll rise up only another couple of inches. Pause for a one count, then repeat. For another great pushup variation.
- Barbell Push Press
The benefit: This exercise engages the quadriceps muscles of your thighs to help you generate more force. The upshot: You'll be able to use heavier weights, while activating a greater number of total muscles.
How to do it: Grab a barbell with an overhand grip that's just beyond shoulder-width, and hold it at shoulder level in front of your body. Stand with your feet shoulder-width apart [A]. Now dip your knees [B], and then in one movement, straighten your legs as you explosively press the barbell over your head until your arms are straight. Lower and repeat.
How to do it: Grab a barbell with an overhand grip that's just beyond shoulder-width, and hold it at shoulder level in front of your body. Stand with your feet shoulder-width apart [A]. Now dip your knees [B], and then in one movement, straighten your legs as you explosively press the barbell over your head until your arms are straight. Lower and repeat.
- Incline EZ-Bar Lying Triceps Extension
The benefit: Lying on an incline bench as you do this move allows you to hit your triceps from a slightly different angle than the classic version of the exercise. So it stresses your muscles in a new way, which can spark new growth.
How to do it: Grab an EZ-curl bar with an overhand grip, your hands a little less than shoulder-width apart. Then lie on your back on an incline bench that's set to a 30-degree angle. Hold the bar above your forehead, keeping your arms straight. Without moving your upper arms, bend your elbows to lower the bar until your forearms are just past parallel to the floor. Pause, then lift the weight back to the starting position by straightening your arms.
How to do it: Grab an EZ-curl bar with an overhand grip, your hands a little less than shoulder-width apart. Then lie on your back on an incline bench that's set to a 30-degree angle. Hold the bar above your forehead, keeping your arms straight. Without moving your upper arms, bend your elbows to lower the bar until your forearms are just past parallel to the floor. Pause, then lift the weight back to the starting position by straightening your arms.
- Incline Offset-Thumb Dumbbell Curl
The benefit: Lying on an incline causes your arms to hang behind your body, which emphasizes the long head of your biceps brachii to a greater degree than a standard curl. What's more, using an "offset-thumb" grip also hits your biceps brachii harder. That's because the muscle has to work overtime to keep your palms facing up as you curl the weight.
How to do it: Grab a pair of dumbbells so that your thumbs are touching the outside head of each dumbbell. Then lie on your back on a bench set to a 45-degree angle, and let the dumbbells hang straight down from your shoulders. Turn your arms so that your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then lower the weights.
How to do it: Grab a pair of dumbbells so that your thumbs are touching the outside head of each dumbbell. Then lie on your back on a bench set to a 45-degree angle, and let the dumbbells hang straight down from your shoulders. Turn your arms so that your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then lower the weights.
- Bar Hold
The benefit: Improves your grip strength for exercises like chinups and deadlifts. This helps make sure your forearms don't give out too early, so you won't shortchange the rest of your working muscles.
How to do it: Set a barbell on a rack at the level of your waist, and load the bar with a heavy weight. Grab the bar with an overhand grip that's beyond shoulder-width apart. Dip your knees, lift the bar off the rack, and hold it for the appropriate amount of time for your goal. For maximum grip strength, choose the heaviest weight you can hold for about 20 seconds. To build more muscle, choose the heaviest that you can hold for about 60 seconds.
How to do it: Set a barbell on a rack at the level of your waist, and load the bar with a heavy weight. Grab the bar with an overhand grip that's beyond shoulder-width apart. Dip your knees, lift the bar off the rack, and hold it for the appropriate amount of time for your goal. For maximum grip strength, choose the heaviest weight you can hold for about 20 seconds. To build more muscle, choose the heaviest that you can hold for about 60 seconds.
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