The box bench press is not only one of the safest chest pressing exercises there is but it’s also one of the most effective variations for improving your bench press strength and functional hypertrophy in the upper body. Here’s why.

The inside out protocol not only increases the difficulty of traditional ring pushups and dips but it also increases muscle activation, motor control, functional strength, stability, and joint health. Here’s how to perform inside out ring pushups and dips.

This unique pushup not only torches the pectorals, shoulders, and triceps, it also crushes the core.  As an added bonus it's one of the best variations for cleaning up your pushup technique and improving shoulder function.