Jimmy Peña, MS, CSCS

No gym? No sweat! With just a bench and some dumbbells you can combine these 7 moves for a fierce upper-body workout that can be done just about anywhere!

Summon more muscle fibers and trigger more growth with a more diverse approach to your rep ranges.

Squats, benches and bent-over rows form the backbone of a good mass-building workout, but here are eight “forgotten” exercises that made our list.

Both versions of the pressdown target the triceps. Which version is best for the lateral head?

Who knew the smallest of muscles can summon some of the greatest workouts? Try these killer sessions and watch your biceps grow by bounds.

How to attack your backside? Combine these bigger back training tips and moves to muscle up your upper and lowers lats, middle traps and rhomboids like never before.

Think traditional seated overhead barbell presses are your golden ticket to shoulder mass? Here are 4 variations that’ll do a better job of adding mass to your delts.

Think traditional barbell deadlifts are tops for adding strength and muscle? Here are four variations that can make big improvements to your physique and help you pack on pounds

The dumbbell kickback is a popular exercise for the triceps’ lateral head, but what happens when you choose the cable version instead?

Both moves work the back but which is better at targeting the lower lats?

One of the photos below shows a critical but common mistake on the close-grip bench press. Can you spot which one is wrong?