Mark Benny

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How to Get a Great Muscle Pump | Men's Health

That’s why bodybuilders use this style of training right before photo shoots and competing on stage. The pump temporarily enhances aesthetics by increasing your muscle size and vascularity.<p>For the average person, pump training is the key to getting shredded, especially if you only have 5 to 10 …

How to Do Iso-Shoulder Runners | Men's Health

(Shred your body with THE 21-DAY METASHRED—an all-new at-home program from <i>Men’s Health.)</i><p>The iso-hold allows you to keep tension on your shoulder muscles longer, which helps spur growth. And since your lower body is moving up and down, your stabilizing muscles have to work harder to keep your arms …

The Best Workout to Prevent Back Pain | Men's Health

Turns out, the thing that’s suppose to keep you healthy—exercise—may be to blame for your pain, says Stuart McGill, Ph.D., professor of spine biomechanics at the University of Waterloo in Ontario and the author of <i>Ultimate Back Fitness and Performance.</i><p>“Coach potatoes typically don’t get back pain,” …

Lower Your Heart Rate to Prevent a Heart Attack | Men's Health

Run hard, don't just jog. "Exercise increases your heart's efficiency, reducing the number of heartbeats you need to achieve bloodflow," says John Elefteriades, M.D., the chief of cardiothoracic surgery at Yale University.<p>Interval training can increase your heart's stroke volume (the amount of …

The Hip Mobility Stretch You Should Do Every Day | Men's Health

But when your hips spend the majority of their time parked at 90-degrees, you restrict the joint’s mobility and open yourself up to hip impingements and pain.<p>Another big problem: Your squats, lunges, and deadlifts will take a major hit.<p>That’s why Gaddour recommends the 5-minute kneeling hip …

How to Give CPR the Right Way | Men's Health

But early action can stave off the Grim Reaper: When sudden cardiac arrest victims first received CPR from bystanders, they were more likely to survive with favorable prognoses, the researchers discovered.<p>But the way you perform CPR has changed in recent years. You no longer have to put your mouth …

The Ultimate Park Bench Workout | Men's Health

Perform 10 reps per side of each of the following exercises, resting only when necessary. That’s 1 round. Do 5 to 10 rounds.<p>1. Single-leg hip thrusts<br>2. Bulgarian split squats<br>3. Feet-elevated pushups<br>4. Alternating stepup jumps

Make Doggystyle Sex Even Hotter | Men's Health

How to Make Doggystyle Even Hotter<p>Is she bored on all fours? Try these subtle tweaks and blow her mind<p>Understand one thing: Plain, ol’ doggystyle sex is still great, and one of the most tried-and-true positions for delivering serious pleasure. But done every night, the routine can get a little …

Animal-Inspired Exercises That Spur New Muscle Growth | Men's Health

<i>Men’s Health</i> Fitness Director B.J. Gaddour recommends the latter. That’s because these movements promote shoulder, wrist, and hand strength, core stability, and total-body mobility.<p>They can also spice up your standard routine, challenging your mind and body in new ways and spurring muscle …

The Workout That Will Pump Up Your Arms in 10 Minutes Flat | Men's Health

Instead of a pair of dumbbells or a barbell, you’ll grab a band for the curl and a kettlebell for the kickback.<p>The reason: Muscles adapt quickly to exercise, so even the smallest tweak to a movement—like switching the implement—can accelerate growth and build strength throughout your arms, says …

How to Get a Cardio Workout While You Lift | Men's Health

(If you're looking for an entire program that will melt fat and build muscle, you must try <i>The Get Back in Shape</i> <i>Workout.</i> The DVD program contains six 30-minute, gut-busting routines.)<p>And unlike slow-and-steady running, a cardio workout completed at a furious pace can speed your metabolism for hours …

Build a Powerful Chest with This 3-Exercise Complex | Men's Health

It consists of three exercises: the dip, the wide-grip pushup, and the dumbbell incline fly. Each move challenges your pecs in a different way so you can reach maximum chest development, he says.<p>And since you start with the hardest exercise (the dip) and work your way down to the easiest (the …

2 Moves That Build Stronger, Bigger, More Athletic Legs

Do these exercises at the end of your workout to score wheels of steel<p>When it comes to building your lower body, your go-to movements are probably the squat and the deadlift.<p>But <i>Men’s Health</i> Fitness Director B.J. Gaddour suggests thinking outside the rack.<p><b>Related:</b> THE 21-DAY METASHRED From <i>Men’s</i> …

Workouts

13 Exercises That Are Better Than Burpees For Fat Loss

These moves are the ULTIMATE fat torchers for most people<p>Clearly, we’re believers in burpees here at <i>Men’s Health</i>. In fact, here are my favorite ways to do them: 25 Badass Burpees You Must See to Believe.<p>Burpees involve quickly moving from a standing position to a pushup position and back</b> …

The Band Low Lunge Mobilization Drill to Improve Your Squat | Men's Health

This prevents your knees from collapsing inward, creating a stronger, more stable foundation in which to squat and lunge from.<p>The drill can be used to improve your deadlift, too.<p>From the bottom position, lift your hips and straighten your legs. You’ll stretch your hamstrings right where they meet …

The Single Best Tip For 9 Classic Exercises

These coaching cues will help you nail every rep and build your best body

The Gladiator Getup | Men's Health

He calls it the gladiator getup (check it out in the video above). Just like the standard version of the movement, you’ll lie on your back holding a kettlebell or dumbbell above one shoulder.<p>Instead of standing up, however, you’ll go from a bridge to a top-foot-elevated side plank, and then hold …

The Genius New Exercise That Builds Your Back and Biceps | Men's Health

It’s not complicated (it’s actually shockingly simple). But it’s genius in that it increases the amount of time your back muscles are under tension, and provides a new curling angle for your biceps.<p>Watch Gaddour demonstrate the exercise in the video above. Then add it to your own routine.

How to Get 'Back Abs' in 5 Weeks | Men's Health

It basically looks like you have abs on your back.<p>Why focus on muscles you can’t see in the mirror? Truth is, any skinny guy can have abs, but only a strong and shredded guy can have back abs. So if being elite is important to you, having back abs should be, too.<p>There’s also so much surface area …

You’ve Never Done a 7-Minute Abs Workout Like This Before

Get ready to feel the burn throughout your core the entire time<p>One of the best ways to score a chiseled core: crawl.<p>This abs workout consists entirely of bear crawl variations. It’s called a “flow complex,” says <i>Men’s Health</i> B.J. Gaddour.<p>So you’ll do one version of the movement—for example, a bear …

How to Work Every Muscle in Your Body in Only 5 Minutes | Men's Health

This total-body ladder workout from <i>Men’s Health</i> Next Top Trainer 2015 Winner Gideon Akande gets more dense and more intense as it goes along.<p>(To unlock a new level of total-body transformation, check out the new METASHRED EXTREME workout program from <i>Men’s Health</i>.)<p>Each minute, you’ll add a new …

Semicircle Mountain Climber | Men's Health

But instead of staying in one place, you’ll move your feet side to side so that they create an arch on the floor. Can’t picture it? Watch Gaddour demonstrate the exercise in the video above.<p>The new pattern increases the intensity of the mountain climber and creates more instability in your core, …

33 Medicine Ball Variations | Men's Health

Each movement is designed to help you build a stronger core, burn more fat, challenge your body in a new way, and improve your athleticism.<p>And they'll <i>all</i> make you want to add an 8-pound medicine ball to your next workout.

How Foam-Rolling Your Arms Can Improve Your Pulling Strength | Men's Health

(For more metabolic bodybuilding routines like this, check out the new METASHRED EXTREME transformation program from <i>Men’s Health</i>.)<p>But when’s the last time your rolled your forearms and biceps?<p>“Most guys emphasize the lower-body muscles like the calves and thighs, and ignore their arms,” says <i>Men’s</i> …

Build Your Chest and Back with Just One Dumbbell

This simple workout takes only 20 minutes, but it yields big results<p>This upper-body workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour is incredibly simple and ridiculously effective.<p>All you need is one dumbbell and 20 minutes.<p>You’ll perform 10 reps of the single-arm chest press every minute on …

Fitness

The Do-Anywhere Zero-Excuse Bodyweight Burner

It only takes 12 minutes to complete, and it'll chisel, stretch, and challenge your muscles<p>Excuses beget more excuses—especially when it comes to skipping a sweat session.<p>It’s proven by science: Missing just one workout increases your odds of missing another (and another) by 61 percent, according …

Best New Back Exercise: The TRX Row to Overhead Press | Men's Health

The movement—which you can see <i>Men’s Health</i> Fitness Director B.J. Gaddour perform in the video above—bulletproofs your shoulders and builds your mid-and-upper back muscles all at once.<p>You can do 10 to 20 reps of the exercise as a warmup before your upper-body workout. Or you can make it a full back …

Why You Should Never Skip the Bodyweight Lunge on Leg Day

If you’re skipping this movement, you’re missing out on huge gains<p>Make sure to include the bodyweight lunge in your next leg workout.<p>Just yawn?<p>We get it. The classic exercise isn’t the most exciting move in your arsenal. It probably gets tossed aside to make more room for running or the Bulgarian …

Workouts

How to Do the Zottman Curl | Men's Health

Gaddour recommends taking 3 to 5 seconds to slowly lower the weight. Your fibers must lengthen during the eccentric—or lowering—portion of the curl, which causes the most muscle damage. As your body repairs the fibers, they’ll grow stronger and thicker.<p>Do 10 to 15 reps per set for a great pump.<p>See …

2-Minute Mobility Drill That Eliminates Tight Shoulders | Men's Health

And that spells trouble during exercises like the pullup, military press, the overhead squat, or the push press.<p>Since you can’t get full range of motion with your tight shoulders, your back has to take the brunt of the load, Gaddour explains. Over time, this can hurt your strength progress and lead …