TRAINING FOR YOUR target physique will always be more complicated than just hoisting some weights, flexing in the mirror, and praying for muscle growth. You'll need to follow a smart plan—and then, ...

Grasp the bar just outside shoulder-width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows ...

Raise the dumbbells to your shoulders. If the weight is too heavy, use your knees to kick the bell up. Your forearms should be perpendicular to the floor. Press the weight straight up, keeping your ...

Chest exercises that'll help you build strength and muscle mass include pin press and floor press. You can also throw in some plyo and deficit push-ups or stick to regular push-ups to start. Chest ...

To build a chest approaching Superman proportions, you'll need a heavy press somewhere in your training plan. Most lifters will start using a barbell, but there are limits to what you can accomplish, ...

Push-up variations, time-under-tension techniques, and simple household items can replace traditional equipment while still ...

Not all your serious muscle-building work needs to take place in the gym. Yes, you actually can build solid muscle and take your body to its limits at home. It’s easy to forget that and think that ...

Brian is a New York–based science and health journalist. His work has been published by The Atlantic, The Paris Review, The New York Times For Kids, CBS News, The TODAY Show, Barron's PENTA, Engadget, ...