So let me simplify it for you.

If your goal is to build real, functional, total body strength, then barbell training should be at the foundation of your program.

Why?

Because barbell exercises, especially the compound movements you’re about to learn, train your body the way it was designed to move.

Unlike machines that lock you into fixed paths, barbells require your body to:

• Stabilize
• Balance
• Coordinate
• Produce force efficiently

And that’s where the magic happens.

Whether you’re a man or woman… 25 or 65… beginner or getting back into training…

These movements help:

• Strengthen bones and connective tissue
• Improve joint stability and resilience
• Challenge your nervous system (which drives strength gains)
• Activate supporting and stabilizing muscles that machines often ignore

When it comes to external loading, barbell training sits right at the top, alongside dumbbells and kettlebells, as one of the most effective ways to build strength that actually carries over into real life.

Now, are we all built differently? Absolutely.

That’s why technique, control, and proper progression matter more than how much weight is on the bar.

In this guide, I’m going to walk you through 13 essential barbell exercises that will help you build a strong, balanced body from the ground up, just like I’ve been teaching my clients for over 20 years.

Let’s get into it.

These are the same foundational barbell movements I’ve been teaching clients for over 20 years.

Master these, and you’ll have everything you need to build a strong, balanced body, without overcomplicating your workouts.

Let’s break them down one by one.

1. Bent Over Barbell Row

What it Works:
Rhomboids, Latissimus Dorsi, Trapezius, Posterior Deltoids and Lower back (erector spinae)

How to Do It:

• Stand with feet shoulder-width apart
• Hinge forward at the hips
• Keep your back flat and chest up
• Pull the bar toward your lower ribs
• Lower under control

Coaching Cues:

• “Chest proud. Don’t round forward”
• “Pull with your elbows, not your hands”
• “Control the negative every rep”

Common Mistakes:

• Rounding the lower back
• Using momentum
• Standing too upright

Beginner Tip:

If your lower back feels it more than your upper back, lighten the weight and tighten your core.

2. Overhead Barbell Press

What it Works:

Anterior and Medial Deltoids, Upper Pectorals, Triceps Brachii (as well as secondary muscles Trapezius, Rotator Cuff and Serratus Anterior)

How to Do It:

• Grip the bar just outside shoulder width
• Start at upper chest
• Press straight overhead
• Lock out arms fully
• Lower slowly

Coaching Cues:

• “Squeeze your glutes to protect your back”
• “Keep the bar close to your face”
• “Head comes through at the top”

Common Mistakes:

• Leaning back too much
• Letting the bar drift forward
• Incomplete lockout

Beginner Tip:

Start light; this lift is more about control and stability than brute strength.

3. Barbell Squat

What it Works:

Quadriceps, Gluteus Maximus, Hamstrings

How to Do It:

• Place bar across upper back
• Feet shoulder-width apart
• Sit back and down
• Drive through heels to stand

Coaching Cues:

• “Chest up, knees out”
• “Sit back, not straight down”
• “Drive the floor away”

Common Mistakes:

• Knees collapsing inward
• Heels lifting
• Rounding the lower back

Beginner Tip:

Only go as low as you can with good form, depth improves over time.

4. Deadlift

What it Works:

Hamstrings, Glutes, Lower back (erector spinae)

How to Do It:

• Stand with feet hip-width apart
• Grip the bar just outside your legs
• Keep your back flat
• Push through the floor to stand
• Hips forward at the top

Coaching Cues:

• “Push the ground away”
• “Bar stays close to your body”
• “Stand tall, don’t lean back”

Common Mistakes:

• Rounding the back
• Pulling with arms
• Letting bar drift forward

Beginner Tip:

Think of this as a leg exercise first, not just a back movement.

5. Barbell Shrug

What It Works:

Upper traps

How to Do It:

• Stand tall holding the bar at your thighs
• Lift your shoulders straight up
• Pause briefly at the top
• Lower slowly

Coaching Cues:

• “Up and down.. not rolling”
• “Think ears to shoulders”
• “Pause and squeeze”

Common Mistakes:

• Rolling shoulders
• Using momentum
• Bending arms

Beginner Tip:

Less weight, more control. You should feel the squeeze at the top.

6. Barbell Curl

What It Works:

Biceps

How to Do It:

• Stand tall with bar at thighs
• Keep elbows close to your sides
• Curl the bar up toward your shoulders
• Lower slowly

Coaching Cues:

• “Don’t swing. Stay strict”
• “Elbows stay pinned”
• “Squeeze at the top”

Common Mistakes:

• Using momentum
• Leaning back
• Letting elbows drift forward

Beginner Tip:

If you have to swing the weight, it’s too heavy.

7. Barbell Bench Press

What it Works:

Triceps, chest, shoulders

How to Do It:

• Lie flat on a bench
• Grip slightly wider than shoulders
• Lower bar to mid-chest
• Press back up to lockout

Coaching Cues:

• “Feet planted. Drive through them”
• “Control the descent”
• “Don’t bounce the bar”

Common Mistakes:

• Elbows flaring too wide
• Bouncing off chest
• Lifting hips off bench

Beginner Tip:

Start with lighter weight and master control before adding load.

8. Close Grip Barbell Press

What It Works:

Triceps, chest, shoulders

How to Do It:

• Lie on a bench and grip the bar just inside shoulder width
• Lower the bar to your chest
• Keep elbows close to your body
• Press back up to full lockout

Coaching Cues:

• “Elbows stay tucked, not flared”
• “Control it down, explode up”
• “Feel the triceps doing the work”

Common Mistakes:

• Grip too narrow (wrist strain)
• Elbows flaring out
• Bouncing the bar

Beginner Tip:

This is a triceps-focused press. Go lighter than your regular bench.

9. Barbell Upright Row

What It Works:

Shoulders, traps

How to Do It:

• Hold bar with narrow grip
• Pull the bar straight up along your body
• Elbows lead the movement
• Lower under control

Coaching Cues:

• “Lead with your elbows”
• “Keep the bar close”
• “Stop at chest height”

Common Mistakes:

• Pulling too high (shoulder strain)
• Using momentum
• Letting bar drift away

Beginner Tip:

If you feel shoulder discomfort, widen your grip slightly.

10. Barbell Good Morning

What It Works:

Hamstrings, glutes, lower back

How to Do It:

• Place bar on upper back
• Slight bend in knees
• Hinge forward at hips
• Return to standing

Coaching Cues:

• “Push your hips back”
• “Keep your back flat”
• “Stretch the hamstrings, not your lower back”

Common Mistakes:

• Rounding the spine
• Bending too much at the knees
• Going too low

Beginner Tip:

Start extremely light. This is about learning the hinge pattern.

11. Barbell Lunge

What It Works:

Quads, glutes, balance

How to Do It:

• Place bar on upper back
• Step forward into a lunge
• Lower until both knees are bent
• Push back to start

Coaching Cues:

• “Step long enough to stay balanced”
• “Front heel stays planted”
• “Stay tall through your torso”

Common Mistakes:

• Short steps
• Front knee collapsing inward
• Losing balance

Beginner Tip:

Start with bodyweight or very light load until your balance improves.

12. Barbell Step-Up

What It Works:

Glutes, quads

How to Do It:

• Place one foot on a bench or box
• Drive through that foot to step up
• Bring the other foot up
• Step down under control

Coaching Cues:

• “Drive through your heel”
• “Control the way down”
• “No pushing off the back foot”

Common Mistakes:

• Using momentum
• Pushing off trailing leg
• Losing balance

Beginner Tip:

Lower box height makes this much more manageable early on.

13. Barbell Arm Extension (Skullcrusher Style)

What It Works:

Triceps

How to Do It:

• Lie on a bench holding the bar above you
• Bend at the elbows to lower the bar toward your forehead
• Extend arms back to start

Coaching Cues:

• “Only your elbows move”
• “Keep upper arms still”
• “Control every rep”

Common Mistakes:

• Moving shoulders instead of elbows
• Dropping the weight too fast
• Flaring elbows

Beginner Tip:

Start very light. This movement requires control and joint awareness.

BARBELL WORKOUT 🏋️‍♂️ for Beginners | 13 Essential Exercises for Total Body Training

Now that you’ve seen all 13 essential barbell exercises, you can probably start to see the bigger picture…

You don’t need dozens of machines or complicated routines to get stronger.

You just need the right movements, and the consistency to practice them.

If you stay consistent with these foundational lifts, you’ll build more than just muscle.

You’ll build:

• Strength that carries over into everyday life
• More resilient joints and connective tissue
• Better balance, coordination, and control
• Confidence every time you step into the gym

And most importantly, you’ll build a body that’s designed to last.

Because real training isn’t about chasing quick results…

It’s about developing strength that holds up for years.

If you stay consistent with these 13 exercises, you’ll build a strong foundation that carries over into everything you do… inside and outside the gym.

You don’t need fancy equipment.

You don’t need complicated programs.

You just need:

• Good form
• Smart progression
• Consistency

Master these basics, and strength will follow.

Now, there’s one piece of the equation that often gets overlooked, especially for men.

As you get older, maintaining strength, energy, recovery, and lean muscle becomes more challenging.

Not because you’re doing anything wrong…

But because your testosterone levels naturally decline over time.

And that directly impacts:

• Muscle growth
• Recovery
• Energy levels
• Fat loss

That’s why combining smart training like this with proper nutritional support can make a real difference.

If you’re serious about getting stronger, recovering better, and supporting healthy testosterone levels naturally…

That’s exactly why we created Critical T.

It’s designed to:

• Support natural testosterone production
• Improve energy and performance
• Help you get more out of the work you’re already putting in

Because training hard is only part of the equation…

Supporting your body to respond to that training is what takes things to the next level.

Ben Tatar: The event was a huge success. Held from March 5–8 in Columbus, Ohio at the Greater Columbus Convention Center, it drew over 150,000 attendees and racked up over 2.7 billion social media impressions, with numbers still climbing. Mitchell Hooper continued his strongman dynasty, and Andrew Jacked won the Men’s Open bodybuilding contest. He also won the Ed Corney Best Poser award! The Expo was huge and ran until 7 PM each evening. I had a blast from start to finish.

CB: How would you compare the ‘06, ‘16 and 2026 Arnold?

BT: The culture and the world itself have changed a lot.

2006 — Back in 2006, there were more big celebrity names, like John Cena. You had some of the biggest weight-lifting freaks the world has ever seen, and many of the models graced the pages of various magazines, from fitness to adult publications. We didn’t have live feeds; you simply had to be there. People saw the event as a potential gateway to websites like Critical Bench, magazines, and even a path to becoming a Hollywood star.

2016 — The event was well-established, with lots of big parties surrounding it. We had the “Phil Heath MakeItFit” party for autism with Phil Heath himself. Jason Dwire (who also attended this year’s Arnold) put on some of the most popular parties people still rave about. There was also the annual “Party With the Pros,” where the best of the best from each generation hung out under one roof.

The 2016 Arnold Expo had tons of models, freaks, and celebrities. In some ways, it felt bigger than the Olympics because it had more events and boasted an attendance of around 210,000.

2026 — Around 2020, during the COVID pandemic, some temporary pessimism crept into the fitness culture. Companies could market products online year-round, and the industry simply had to rebuild itself. Since some parts of the fitness world had aged out, there were skeptics about whether it could bounce back… and it sure did.

During COVID, a new wave of social media influencers created videos, and people tuned in. Fitness influencers became the new big thing, bringing in well over 100,000 new fans to the Arnold to meet them in person. The new fans now post their own stories, hoping to go viral. The YoungLA booth had a line of thousands, and some fans would even have influencers speak into their phones, hoping the video might take off. It’s a perfect illustration of how the very definition of networking has changed. 

In the past, the experience was built around in-person networking such as tons of attendees gathering at the Hyatt, building connections, and going out at night. 

Today, that energy has shifted to social media, with people glued to their phones: scrolling feeds, tracking likes, posting content, chasing viral visibility, and even pausing to reset between posts. It’s a dynamic that simply didn’t exist decades ago, and it has fundamentally changed how people interact. 

Most of the attendees are different every decade. While the hardcore base is timeless, the face of the crowd changes dramatically every era. 

New models now work the booths, many with accolades like “college cheerleader” or “beauty pageant winner.” The industry is booming, and people of all ages and cultures are enjoying it.

It’s even become a generational event. Now you’ll see former champions showing up with their kids, who are in their 20s which is something we saw far less of twenty years ago.

CB: Tell us a crazy experience at the 2026 Arnold.

BT: I’ve been seeing Jon Jones at these events since his first one in 2010. This year, I got in line to see him at the YoungLA booth and the line was complete chaos.

For instance, there was a smelly 6’5″, 340 lb. guy, and then there were toddlers from another family standing nearby. The toddlers were crying because they were uncomfortable. 

Meanwhile, the younger generation wasn’t forming a straight line; many of them turned around and acted like their new line was the front, screwing over people who had already waited nearly two hours.

Security then rushed in and started shouting to the people at the front, “Go somewhere else, we are closing this line down! Get out of here.”

Some refused. Security said, “Leave now, or we are calling the fire department.”

This caused confrontations between those who had waited and those who had just shown up. One 23 year-old mom, who had waited with her crying toddlers, told security she had been there for hours and deserved to get in. The police told her she couldn’t. She broke down in tears. I think she had the loudest cry I had ever seen.

Eventually, the line restarted, and I got a picture with “Bones” Jones. I have to admit, that was by far the craziest line I have ever seen. I also heard that the lines for Miracle Bear and the Tren Twins were also shut down by the fire marshal for being over capacity. Maybe next year they’ll manage the lines better and move some of the celebrities to the Arnold Pop Culture section if needed.

CB: What were the strengths and weaknesses of the event?

BT: Well, the event was so popular that on Sunday, people couldn’t network like they used to. Next year, the Arnold will become a four-day event for industry professionals and VIPs so people can network with fewer crowds.

The event also ends at 7pm now instead of 5pm, as it did in past years. This allows more people to attend or stay longer if they can’t be there all day. It also gives people something to do later in the evening, and I love those last few hours because they aren’t as busy as the 1pm window. The event just keeps growing.

One obvious change I noticed is that there were hardly any freaks. The two big freaks people know are “Big Frank” and “Brent Swanson” who are both over 40. We’re not seeing as many new freaks coming up; people seem more focused on becoming influencers. Funny fact, another change is that in the past, almost all the models had implants. Today, very few of them do.

CB: Do you have advice for newcomers?

BT: If you have questions, don’t ask AI, ask people who have actually been there. For example, there’s a skywalk from the Sonesta Hotel to the convention center. I prefer using it because the weather becomes irrelevant, and I like the view. The skywalk leads right out of the Sonesta and is next to the Hyatt hotel entrance. 

Also, the Drury Hotel, Sonesta, Hilton, Hyatt, and the convention center are all connected. If you haven’t been or haven’t talked to someone who has, you wouldn’t naturally guess this. AI doesn’t always know because the buildings aren’t literally attached, but in a functional sense, they operate like one giant complex. (I once even called a hotel and got the wrong information.) 

If you’re young and want a packed college scene, go to Standard on Thursday night. If you want the professional after-party, the event still has its dinner, and Mark Henry was the DJ on Saturday night. 

CB: Tell us a hardcore moment, a funny moment, an inspiring moment, and something you’ll always remember.

BT: Hardcore moment? Watching the champions compete. For example, Mitchell Hooper won the strongman contest for the fourth straight year. For me personally, I set a record for holding two weights totaling well over 420 pounds for the longest time. I went into a happy, enlightened bliss state and just held on. I also got to see everyone from the strongest woman on the planet to the man with the biggest bench press in the world, Jimmy Kolb.

Funny moment? It’s just entertaining seeing all the different extremes who are the best at what they do. Everyone is there from the world’s strongest athletes with dwarfism to NBA centers over seven feet tall! The breadth of entertainment is surreal.

Inspired me? Just seeing how strong the event is right now. Everyone was also incredibly nice. It didn’t matter if you were a top pro or a new fan, people were just approachable and happy to take pics or talk. 

Something I’ll always remember? Just how well I did with everything. It showed me how much I’ve overcome some of my past struggles with autism.

CB: What has kept you going to the event for so long?

BT: It’s the energy. It’s seeing the industry rebuild itself, watching new fans get excited, and feeling that connection to something I’ve loved for decades. As long as I’m healthy enough to walk that floor, I’ll be there. Every year the event has something epic to offer, and the 2026 Arnold Sports Festival will go down as a great event. In closing, I will say, “I’ll be back!” 

Flexibility training could possibly be the most misunderstood and perhaps the most undervalued component of wellness and physical conditioning. Ongoing debates really fog up its role in muscle recovery, injury prevention, joint range of motion and athletic performance. 

You would probably know what someone is talking about when they talk about being flexible. To you this probably means that they can reach down and touch their toes or get deep into a squat. But the definition of flexibility is so much more complicated than simply being able to do a single stretch. 

From climbing up a ladder to changing a light bulb to sitting down on the toilet, being flexible and moving well are super important in our daily lives. Take it one step further for athletes whether it’s a volleyball spike or a rugby drop kick, flexibility of the body’s muscles, tendons and joints plays an integral part in many of life’s movements, regardless if it’s a daily chore or a sports competition.

According to the American Council on Exercise (ACE), flexibility is defined as “the range of motion of a given joint or group of joints or the level of tissue extensibility that a muscle group possesses.” 

That means that each joint and each group of muscles in your body might have a different range of motion (ROM) or a different level of flexibility. Certain areas of your body may be very tight, meaning that the muscles feel short and stiff. 

Some areas of your body may feel very limber and you may be able to lengthen and move those muscles freely. For example, you might be flexible enough to bend over and touch your toes. But your thighs might lack flexibility so it may be harder for you to stand up straight or bend backwards. 

One way to think of muscles and tendons is to compare them with rubber bands. When we are young, muscles and tendons have natural elastic properties; children and teenagers frequently do not have chronic pain. 

The stretching exercises and activities taught in physical education classes are intended to encourage a lifelong habit of stretching and maintaining flexibility. 

Is it Good to be Flexible?

As we get older, our body begins to break down. We lose the elastic properties and in return we lose some flexibility and this can be blamed on a wide range of circumstances. 

This loss of elasticity also explains why we get wrinkles on our skin. People who have had poor flexibility all their lives or who do not exercise are especially at risk for developing neck, back or and/or hip pain; inevitably their neglect of stretching catches up with them and adds to the natural aging process. 

If someone were to ask you if ‘flexibility’ was a good thing how would you respond? Well I’m sure you would say yes even if you didn’t know the actual truth behind why it’s good. 

In short, it is GOOD to have flexibility. 

And flexibility can help you with: 

» Preventing everyday injuries 

» Improving your posture 

» Enhancing sports performance 

» Feeling more ‘free’ and ‘pliable’ 

Now flexibility doesn’t just happen by thinking about it. It requires action. And action equals movement. 

In order for flexibility to exist, one is required to apply the correct training principles at the correct time. And this is where the perplexing word, stretching, appears. 

Think about flexibility training (notice I didn’t say stretching) not as an add-on element of your cardio or strength routine, but rather as a distinct aspect of your total conditioning program. 

There are three pillars of physical fitness: 

» Flexibility 

» Cardiovascular Conditioning 

» Strength Training 

The reason why I used the phrase ‘flexibility training’ instead of stretching was intentional. 

Sure, stretching does help with flexibility but I want you to understand that flexibility and stretching are very different. Even though they are mutually exclusive, you most certainly can be flexible without ever stretching a day in your life and being a Strength Coach, I’ve seen plenty of athletes who possess very little flexibility but stretch regularly. 

So what’s the deal with stretching?

Types of Stretching & Benefits of Each

Like I said, the actual definition of stretching is misunderstood, undervalued, and confusing. 

Honestly, it’s probably one of the most common questions I get asked about, “When should I stretch?”, “What stretches are good for my back?”, “Is it good to stretch before I run?” and so on. 

Just like the other two pillars of physical fitness, each pillar has an extensive list of moving parts. 

If you were wanting to improve your leg strength, you’d apply certain training principles to improve your leg strength. 

If you wanted to run a faster 5k, you’d apply certain training principles to improve your run speed. The same goes with flexibility. If you want to improve your range of motion in your spine, you’d apply certain training principles to improve your range of motion. You get the picture?

Here is a more detailed breakdown of stretching to help you better understand what I’m talking about:

BALLISTIC STRETCHING: This uses the momentum of the body to force the muscles to stretch beyond the normal range of motion. You will know this as bouncing in the stretch. 

Ballistic stretching is effective at increasing range of motion but should only be used with caution particularly if you have suffered from a previous injury in the muscle you are attempting to stretch. 

A lot of problems have been identified with using this type of stretching such as it actually causes the muscles to tighten up, and could lead to injury. So this one is not recommended for most people but can be very effective if used appropriately. 

An example ballistic stretch is bent over toe touching with a bouncing movement. On each movement, the individual attempts to touch the ground using gravity and bodyweight to assist in the stretch.

DYNAMIC STRETCHING: While ballistic stretching aims to go beyond the normal range of motion, dynamic stretching stays within your current range, gradually increasing reach and/or speed of movement. It should not be a bounce or a jerk; it should be slow and controlled. 

An example of dynamic stretching would be swinging your leg, trying to go a bit higher each time, to warm up your hamstrings and hips before exercise.

ACTIVE STRETCHING: This type of stretching you stretch your muscles by actively contracting the agonist muscle (the opposite muscle of the one you want to stretch), while holding the antagonist in a stretched position, without applying any external force which is the exact different to what happens with passive stretching. 

An example of active stretching would be curling and flexing your biceps (agonist) in order to lengthen and stretch your triceps (antagonist). Likewise, if you straighten your arm and flex your triceps, this will help lengthen and stretch the biceps.

PASSIVE STRETCHING: This is also referred to as relaxed stretching. A passive or static stretch is one where you gradually ease into the stretch position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus. 

An example of passive stretching would be lying flat on your back with one leg extended on the floor and the other leg extended upward. The leg that is upward is being held in this position by having a rope or a towel pulling the leg or even a partner rather than the opposing muscle doing the work.

STATIC STRETCHING: As the name suggests, static stretching involves holding a muscle at the stretched position for a certain length of time, usually 10-30 seconds. No additional benefit has been shown to extend the stretch for more than 30 seconds.

ISOMETRIC STRETCHING: This distinct type of static stretching (that is, involving no motion) aims at increasing someone’s flexibility by executing isometric contractions of the stretched muscles. Like static stretching, isometric stretching does not involve motion. 

In addition to the usual benefits of stretching, this particular stretch can add the following extra benefits for the individual: 

» It helps in achieving deeper stretches and gaining a wider range of motion 

» It promotes muscular strength through muscle activation 

» Generally less ‘pain’ is experienced through this stretching technique, at least when compared with other styles.

Example: To stretch out the calves assume the lunge position while standing in front of a wall. With arms straight place hands against wall. Keep heels on floor. Move hip forward to fully extend rear leg. Now try to flex your calf while simultaneously pushing against force to keep rear heel on floor.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF): This type of stretching is an advanced form of flexibility training that involves contraction and stretching of muscles. PNF requires the help of a partner or an object. 

To perform a PNF stretch, you will alternate between a static stretch-and-hold and an isometric contraction of the muscle being stretched. This stretch technique has been proven to improve active and passive range of motion in nearly all individuals. It has also been shown to help athletes improve performance and make speedy gains in range of motion. 

Similar to isometric stretching, PNF can also improve muscular strength. Multiple studies have shown that PNF stretching is superior to traditional static stretching in terms of improving range of motion. 

For example, to perform a PNF stretch of the hamstring with a partner: Lie on your back with one leg extended toward the ceiling. 

Stretch: Have your partner move your leg into a static stretch by pressing it gently toward your face. Hold the static stretch for 10 seconds. 

Contract: Contract the hamstring muscles and push your leg against your partner’s hand while your partner resists the movement. Hold the contraction for about 5-10 seconds. 

Stretch: Relax the muscles and allow your partner to carefully move the leg past its normal range of movement. Hold this passive, static stretch for about 20- 30 seconds. 

Rest for 30 seconds and then repeat the procedure two to three more times. 

As I just shared with you there are many different types and styles of stretching each with specific purposes and unique benefits. But before you just choose to do a certain technique and expect to improve your flexibility you need to know that stretching COULD make you tighter. 

Yes, you read that correctly. Stretching COULD make you tighter and here’s why… 

As with anything and everything, too much of one thing can be dangerous if you do it wrong, and stretching is certainly no exception. 

There are in fact dozens of studies showing that, under certain circumstances, certain kinds of stretches can increase the chances of certain types of injury in certain activities. 

For example, too much static stretching of the primary muscles about to be used immediately before performing dynamic movement can result in increased likelihood of muscle strain due to overrelaxation and temporary lengthening of the muscle fibers. 

In short, that means that stretching the snot out of a muscle will ‘hyper-loosen’ the muscle, and if you do this before an activity that requires that muscle to contract quickly, it might not be prepared to respond, and you could hurt yourself causing you to become tighter. There are also certain stretches that are contraindicated for people who have various injuries. 

Another example (yes, I love examples), if you’ve had a lower back injury, some stretches for the hamstrings and hip flexors could strain that area further and cause pain or exacerbate your injury. And any time an injury occurs in the body, its natural response is to shorten and tighten the surrounding musculature for self-preservation. 

The point is yes, stretching can make you worse off than you were before but if you pay close attention to the following points below, you’ll be less susceptible to injury and on your way to improving your flexibility and personal performance.

When to Stretch & When NOT to Stretch

First off I can’t exactly tell YOU what YOU need to do. There are too many variables, such as which joints you should be stretching, how far, how often, and for how long. It also matters what else you are doing to warm up, how flexible you are before stretching, the amount of time between stretching and participating in sports, and which activity you are preparing to undertake after stretching. 

These variables need to be sorted out by you and then you are to make an educated decision on which stretching will work best for your exact situation. 

However, in general, dynamic stretching (movement related techniques) should come before you train and static stretching (holds and isometric related techniques) after you train. This method is tried and true and is a great way to warm up and cool down properly and safely. Here is a guideline to follow when stretching: 

DYNAMIC (BALLISTIC & ACTIVE): 

» Before training or competition 

» 8-12 minutes of increasing intensity becoming more dynamic 

» 3-4 repetitions of movement in circuit form 

» Examples but not limited to: brisk walking, jogging, rowing, calisthenics, ladder & hurdle drills, etc. 

STATIC (PASSIVE, ISOMETRIC & PNF): 

» After training or as a separate session dedicated for stretching 

» 5-10 minutes of 15-30 second hold per stretch

Most researchers and training professionals will agree that not everyone needs to improve their range of motion through flexibility training. 

Think about a gymnast that can already stand with her hands flat on the floor without bending her knees. Stretching before training wouldn’t be expected to provide any benefit, and the gymnast would likely be better off doing a longer dynamic warm-up before practicing. 

Now if you’re just like one of the many fitness enthusiasts who really do try to do things right but when it comes to their stretching, they come up short. Some may even call it their kryptonite. I don’t know what it is about stretching that turns so many people off but in retrospect it’s such a small percentage of the time spent trying to ‘be healthy’. I’ve heard all of the excuses why people don’t stretch but that’s not what I’m about to touch on, quite the opposite actually. 

If you hate to stretch but really need to improve your flexibility, you’re in luck because here are the seven ways to become more flexible without stretching. 

Natural Relief for Joint Pain, Stiffness & Mobility Enhancement

7 Ways to Become Flexible Without Stretching

MOBILITY EXERCISES: Though flexibility and mobility might sound similar, they are definitely not interchangeable. Mobility is the ability to move or to be moved freely and easily before being restricted by the surrounding tissue such as tendons, muscle, and ligaments. A good level of mobility allows a person to perform movements without restriction or limitation, while a person with good flexibility may not have the strength, coordination, or balance to execute the same movement. 

Good flexibility does not always denote good mobility. 

Although there are general mobility exercises for certain muscle groups, it is important to realize that the bones, ligaments and tendons of each person function in their own way and randomly choosing a mobility workout might not be suitable for you. It is important to choose the right mobility techniques through your own practice and listen to the body and what it needs. 

POSTURAL CORRECTION: Correct posture aligns everything in your body. Bones, muscles, ligaments and tendons are all able to function properly when you’re in proper alignment. A person who slumps over or slouches all day may find that these habits quickly lead to restricted movement and shortened muscles. 

Focusing on how to fix your posture is a great way to start the lengthening process and is relatively easy to perform. The beautiful part of focusing on your posture is that results can be seen quickly. Something as simple as taking a 2-minute walk break every 20 minutes of computer work can do wonders for your hips and hamstrings. 

MASSAGE THERAPY: Now who doesn’t love a good massage?! I sure do and it’s not just for the relaxation effect but my muscles feel darn good after. By relaxing stressed muscles and stimulating circulation, this offers your joints a greater range of motion. 

With the right type of massage therapy, this can prevent lactic acid from building up in your blood, which then not only helps to enable free movement but also helps you work out longer while decreasing muscle soreness after. Can’t afford to hire a massage therapist? That’s not a problem. 

Foam rolling offers a great alternative to this service. It may not be as soothing and relaxing but the benefits are tremendous. Foam rolling elicits a very similar effect as massage and has been known to improve circulation, activate dormant muscle groups, and release tension from overworked muscles. Watching a brief tutorial on how best to foam roll the hips is all it requires and here is a great video to start with: 

Hip Flexor Stretches, Exercises, Drills & Warm Up Tips

ACTIVE RELEASE TECHNIQUE (ART): This is a patented soft tissue technique that is very similar to massage therapy but differs in that it specifically treats problems with muscles, tendons, ligaments, fascia (connective tissue), and nerves through having the patient (you) actively moving the affected muscle or ligament while the practitioner presses or compresses the troubled area. 

The main benefit of ART is preventing and breaking up dense scar tissue, also called adhesions which can be formed from injury or overuse. Adhesions limit the normal range of motion of joints and muscles because they cause abnormal binding between muscle groups. These adhesions are very tough and are inflexible compared to healthy tissue and are virtually impossible to release by other forms of flexibility training. 

This technique has been used with great success for professional and collegiate athletes for the last few decades.

FULL RANGE OF MOTION WITH EXERCISE: Let’s look at the bicep curl for example. If you only train one segment of this particular exercise instead of the whole range of motion, you can only expect your bicep to work efficiently in that specific range that you train. Flexibility can be decreased if you only train in a short range. This is very important for both beginners and recreational fitness enthusiasts to understand.  

Many people have very tight hips that make it hard to get into a full squat. If you only practice a partial squat, your hips will tighten even more and it will be harder to improve the technique in the full range of motion. If you force your hips down, you will eventually loosen up your hips and gain more flexibility. 

When you are first starting to learn the proper techniques of an exercise it’s only best to learn the full movement pattern. Never sacrifice the full range of motion just to add weight to an exercise or to squeeze out an extra repetition or two. It’s much harder to break a bad habit especially when it comes to poor movement patterns and inadequate mechanics. 

NEUROMUSCULAR ACTIVATION EXERCISES: Neuromuscular Activation exercises are designed to enhance or quite possibly form the communication between your neurological system (nerves) and your muscles. 

To put it simply: activation exercises turn on the right muscles so that they function optimally when you need them to.

Like I just mentioned above, activation exercises are meant to strengthen the neuromuscular connections to specific muscle groups in order to restore biomechanics and optimize movement patterns. This is how this technique affects your flexibility. 

When the body can use proper biomechanics, it will move more efficiently and will not be so restricted due to the inhibition of dormant or underutilized muscles. 

PRIMAL RESETS: These moves might be my favorite form of exercise. These moves, that we were given to us at birth, have an order and natural flow to them that to a certain degree transfers over to where we are in our stage of life today. I’m talking about rolling, crawling, rocking, bending, twisting, climbing, walking, jumping, running…. 

These “primitive” resets can bring us back to how we were before we became old, stiff, injured, and restricted. These moves also increase core strength, improve movement, improve flexibility, reconnect our minds to our muscles and allow us to get back to moving how we were made to move.

With all of these unique and beneficial flexibility techniques and styles there should be no reason why you shouldn’t be performing at least one method to help improve your flexibility and range of motion. 

Again, stretching isn’t the cure to fixing your flexibility; it takes movement. 

But the best part about ‘flexibility training’ is that it doesn’t have to be a long, boring, painful process as most still think. This is the old school mentality that needs to be undone. 

Even if you put in a little effort to improve your movement by adding a more diverse flexibility and mobility pattern to your routine, you’ll see great improvements in the way you feel, the way you move, and even the way you look.  

Ready to Move Better Without Wasting Time Stretching?

By now, you can see that improving flexibility isn’t about forcing long static stretches or grinding through painful routines. It’s about training your body to move well and using the right mobility drills, activation work, posture resets, and full-range strength patterns at the right time.

But I also understand something important…

Knowing what to do is one thing. Actually putting it into a simple, structured routine you can follow consistently is another.

That’s exactly why I created Easy Mobility.

I designed Easy Mobility to take everything I’ve shared with you here like mobility exercises, neuromuscular activation, primal resets, intelligent sequencing and organize it into a clear, step-by-step system you can use daily.

No guesswork.
No confusion about when to stretch or what type to use.
No long, boring sessions.

Just smart, efficient movement that helps you:

• Improve your range of motion
• Reduce stiffness and nagging aches
• Move with more freedom and control
• Support your strength training and performance
• Feel better in your body at any age

If you’re tired of feeling tight…
If stretching hasn’t delivered the results you expected…
And if you’re ready for a smarter approach to flexibility training…

I invite you to join me inside Easy Mobility and start moving the way your body was designed to move.

It’s the benchmark weight used at the NFL Combine.
It’s the first “real” plate-loaded achievement most lifters chase.
And once you hit it, it’s something you’ll always be proud of.

If you’ve never benched 225 or you’ve been stuck just short of it, this guide will walk you through exactly how to do it, step by step, using proper technique, smart warm-ups, and efficient body positioning.

Why Most People Miss 225 (Even If They’re Strong Enough)

The biggest mistake I see?

People over-warm up.

They do:

• 135 for 15
• 165 for 10
• 185 for 8
• 205 for 5

By the time they touch 225, they’re already fatigued.

The goal isn’t to exhaust your muscles, it’s to wake up your nervous system, groove perfect technique, and save your strength for that top rep.

That’s exactly what this system does.

Step 1: Start With the Bar (Explosive Warm-Up)

Your warm-up begins with just the empty bar.

Setup Checklist:

• Eyes directly under the bar
• Shoulder blades tucked tightly together
• Chest pushed up
• Hands evenly placed on the bar
• Feet planted firmly on the floor

Tucking your shoulder blades shortens the distance the bar has to travel and puts you in a much stronger pressing position. Top image is UNTUCKED. Bottom image is TUCKED dropping the distance the bar must travel by several inches. This position helps to recruit more back muscles and keeps your shoulders more stable.

What to Do:

• Perform 10 explosive reps
• Lower under control
• Press the bar as fast as possible

This builds bar speed and bar speed is essential for heavy lifts.

Step 2: Perfect Your Grip & Wrist Position

Grip placement matters more than people realize.

• Place your index, middle, or ring finger on the first ring of the bar
• Choose what feels strongest and most comfortable for your build
• Keep wrists straight, not bent back
• Knuckles pointed toward the ceiling

Think of the bar as an extension of your arms. Squeeze it hard. Like you’re trying to bend the bar… HARD!

Step 3: Bar Path & Elbow Position (Strength Over Bodybuilding)

When lowering the bar:

• Bring it down to the nipple line or just below
• Elbows should come in toward your ribs
• Avoid flaring elbows out wide

This is a strength-focused bench, not a bodybuilding pec isolation movement. Powerlifters use this elbow position because it’s simply more efficient.

Step 4: Warm-Up Sets That Don’t Kill Your Strength

Here’s the exact warm-up progression I recommend if your goal is 225 for one clean rep:

Warm-Up Breakdown:

• Bar x 10 (explosive)
• 135 x 5 (explosive)
• 185 x 3
• 205 x 1
• 225 x 1

That’s it. Not complicated. Not a lot of repetitions. Save your power while priming your nervous and muscular systems.

Rest Periods:

• 60–90 seconds between sets
• Up to 2 minutes if needed
• Just enough time to refocus and breathe

As I mentioned, you’re priming your nervous system, not draining your energy.

Step 5: Full-Body Tension Is the Secret Weapon

A strong bench press is a full-body lift, not just chest and arms.

Your points of contact should be:

• Head
• Upper back
• Hips
• Feet

Feet stay on the floor. There are no exceptions if strength is the goal.

A small arch is fine (as long as hips and shoulders stay on the bench). This helps:

• Elevate the chest
• Reduce range of motion
• Improve leverage

Step 6: The Power Rep (205 → 225)

At 205, you should feel:

• Tight
• Confident
• In control

Take a deep breath before unracking.
Lower the bar with control.
The moment it touches your chest — explode upward.

If 205 moves smoothly, you’re ready.

Step 7: Benching 225 With Confidence

Now it’s time.

Final Mental Checklist:

• Eyes under the bar
• Shoulder blades locked in
• Feet driving into the floor
• Full breath
• Death grip on the bar

Press with speed and confidence.

If everything is connected — floor → legs → torso → arms → bar — the rep will feel powerful and smooth.

How to Hit 225 LBS on the Bench Press

||——|| 1 Rep Max Method

Watch the Full Video Demonstration Here: 

Final Thoughts From Coach Chris

The bench press is one of the big three lifts for a reason. When your technique is dialed in, strength feels effortless and progress comes faster.

If you clean up your setup, stop over-warming up, and focus on full-body tension, 225 becomes inevitable.

Don’t forget to grab my FREE PDF guide: “7 Fastest Ways to Increase Your Bench Press” — it’s totally free and dives even deeper into these strategies.

Subscribe to the Critical Bench YouTube channel for daily strength, health, and performance content, and I’ll see you in the next workout.

Coach’s Note: How This Method Scales for Stronger Lifters

If you’ve already used this warm-up system to hit 225 pounds successfully, you’ve experienced why it works:

• Low reps
• Explosive intent
• Minimal fatigue
• Maximum confidence under the bar

That philosophy does not change as the weights go up.

However, once you move beyond roughly 250 pounds, smart lifters benefit from one small adjustment: tighter weight jumps (not more volume.)

As bench press goals climb into the 275–315+ range, the nervous system becomes the limiting factor more than muscle endurance. Touching one or two heavier singles closer to your top weight helps:

• Prime the nervous system
• Reinforce tightness and bar path
• Build confidence before the max attempt

This does not mean adding more reps.
It means adding precision.

For heavier max attempts, advanced lifters often insert:

• One extra single around 90%
• Another single around 93–95%

All reps stay clean. All reps stay explosive. Fatigue remains low.

The rule is simple:
The heavier the max, the closer your final warm-up sets should be, without repeating reps or grinding.

If you’ve mastered this 225-pound approach, you now have a framework that can carry you to 250, 275, 315, and beyond. Safely, confidently, and efficiently.

Once your bench press technique is dialed in, the next big factor is making sure your body has what it needs to actually build strength. Healthy testosterone levels play a major role in muscle growth, recovery, motivation, and overall training performance, especially as you get older.

If you want an extra edge in the gym and better recovery between workouts, check out Critical T, our natural testosterone support formula. Right now, we’re running a special offer: Buy 1 bottle and get 2 bottles FREE.

Not 100% sure? Don’t worry, athletes from all sports as well as life-long weight lifters sometimes aren’t even sure how to fully answer this question.

To answer this question simply, Olympic Lifting is an athletic discipline in which an athlete competes in or practices two main lifts, the Clean & Jerk and the Snatch. Using a loaded barbell, they will train for and attempt a maximum-weight single lift.

This can also be referred to as Olympic weightlifting, Olympic-style weightlifting or just weightlifting.

In recent years, with the emergence of CrossFit, Olympic Lifts have become extremely popular in gyms and workout facilities all across the country.

Instead of training for a single repetition lift, Crossfitters will incorporate the Olympic Lifts in high rep circuits and complexes for overall total body strength and conditioning.

Of course, there are several variations of the two main lifts mentioned above and that’s where some of the confusion comes from.

Just about all of the variations used in training are parts of the larger lifts. And because the Clean & Jerk and the Snatch are considered complex lifts, it only makes sense to segment them. By breaking them up into smaller movements, it allows lifters to get good at all aspects of the lifts.

That being said, when the term ‘Olympic Lifts’ is discussed, these are some of the other lifts or terms that will also be recognized as important in the overall Programming:

• The Power Clean
• The Jerk
• The Push Press
• The Strict Press
• The Hang Clean
• The Split-Leg Clean & Press
• The Squat Clean & Press
• The Front Squat
• The Squat Snatch
• The Split Snatch
• The Power Snatch

There may even be other lifts not mentioned that could be added to this list. All of the exercises listed above have value and are used in training routines to help develop the Olympic Lifts.

The important thing to know is that the Clean & Jerk and Snatch are the foundation to Olympic Lifting programs and workouts.

Just like the squat, deadlift and bench press are the root movements in powerlifting, so too are the clean & jerk and snatch in Olympic Lifting.

There are MANY variations for the three main power lifts but when those 3 particular exercises are referred to in muscle building programs and training methods, unless specified, it is assumed that the traditional or root movement is being performed.

Definition of the Clean & Jerk

One of the two Olympic Lifts, the clean and jerk is made up of two weightlifting movements. This exercise can be performed with free weights such as dumbbells, kettlebells and sandbags but most often it is executed with barbells and plate weight. The objective of the lift is to get the weight from the floor to a controlled racked position finishing with the weight overhead.

During the clean portion of the lift, the lifter grips the bar approximately shoulderwidth and moves the weight/bar from the floor up to a racked position. This is done by dropping down into a squat position and moving explosively with a foot stomp or slight jump off the floor to generate power.

The rack position is where the weight rests upon the shoulders, namely the anterior deltoids, with elbows pointing forward while being supported with the hands as you lower down into a front squat and then stand erect. Foot placement can be adjusted at this point in preparation for the jerk.

During the jerk phase of the lift, the lifter will bend at the knees while raising the weight/bar to a static position above the head, finishing either with the feet in squat position (shoulder width apart) or a split leg/lunge position (one foot forward and one foot back). The feet will come back together in the same plane as the weight is lowered and the movement is repeated.

Clean & Jerk – Step by Step Instructions

STEP 1: Feet should be approximately shoulder width apart

STEP 2: Head up, butt down, long strong spine

STEP 3: Grip is a bit wider than shoulder width

STEP 4: Keep the bar close to the body the entire time

STEP 5. Jump and catch the bar with elbows pointing forward and bar resting on
the front of the shoulders and not the clavicle

STEP 6. As you catch the bar, drop down into a front squat keeping the bar in the
rack position

STEP 7. Once out of the hole, reset grip if necessary

STEP 8: Bend at the knees and explode, stomping the ground as one foot goes
forward and the other extended behind you while you press the weight
overhead

STEP 9: Same steps apply with traditional foot position only feet stomp into
shoulder width position

STEP 10: The knees should bend or flex again once the bar is overhead as you then
completely straighten out underneath the weight

STEP 11: Hold the weight overhead standing tall with legs and arms straight and
then lower under control before repeating

Definition of the Snatch

One of the two Olympic Lifts, the snatch is a continuous motion bringing the weight from the floor to an overhead position explosively. This exercise can also be performed with several free weight options such as dumbbells, kettlebells, sandbags and barbells.

The objective is to move the weight from the floor to a locked out overhead position in one fluid movement.

During the snatch, one of the most important elements is to keep the bar close to the body at all times to maintain efficiency and safety. Another key feature of this lift is the grip.

The grip on the bar is much wider than the clean and jerk. With only the bar, it is quite simple to figure out where to grip the bar which will be slightly different for everyone depending on arm length and height. The bar should be at the crease of the hips when standing up so that the lifter can bend over the bar comfortably.

Even though the lift is extremely fast, explosive and continuous, it can be broken down into phases.

Phase 1 – Down in squat position with thighs parallel to the floor with a straight back and shoulders over the bar or slightly forward, the lifter will begin exertingforce on the bar and lifting the bar from the platform.

Phase 2 – The knees begin to extend as the lifter accelerates the weight upward still keeping the back from rounding, the bar close and weight shifting slightly to the heel of the foot. The body will begin to stand more vertically during this Phase.

Phase 3 – Much of the explosive force has been exerted on the bar and this is when the lifter can adjust under the weight by again bending the knees as the torso becomes even more vertical and prepares for the final explosive motion.

Phase 4 – This phase is where the lifter performs the final thrust on the bar while extending the hips, knees and ankles and a shrug of the shoulders or elevation. The feet will then lift off the ground and move out wider during this phase creating a more stable base of support. The lifter will nearly bend backward as the bar accelerates overhead.

Phase 5 – During this phase the lifter is done extending the hips, knees and ankles and begins to drop down into a squat position with the bar overhead.

Phase 6 – Both feet are now in position with the weight overhead and fully supported by the body in a squat position. The arms are now completely straight and the lifter then moves into a fully erect position with the bar in a controlled static position overhead completing the lift. Keep in mind that all of that happens in approximately 3-4 seconds.

Snatch – Step by Step Instructions

STEP 1: Feet should be approximately shoulder width apart

STEP 2: Head up, butt down, long strong spine

STEP 3: Grip is much wider and there is a very simple method to figure this out. Bar should be in the crease of the hips when standing with no weight on the bar…when you bend forward over the bar, it should fit perfectly into that area you are bending over. NOTE: too narrow or too wide and the lift is compromised

STEP 4: Keep the bar close to the body the entire time

STEP 5: Jump and catch the bar overhead with arms fully extended

STEP 6: As you stomp the ground the bar should reach the top of the movement as you drop into a full squat position

STEP 7: The foot placement may change to a wider stance during this jump and stomp

STEP 8: From the hole, continue to hold the weight overhead keeping the body locked as you rise up underneath the bar

STEP 9: Let the weight down in front of you and repeat

FINAL THOUGHT: Mastering technical lifts like the Clean & Jerk and the Snatch doesn’t just demand skill—it requires strength, power, and the ability to recover well between sessions. It also requires hours and hours of practice. Put in the work, get the reps and you’ll be an Olympic Lifter in no time!

How to Perform the Clean & Jerk and the Snatch

Watch the Full Video Demonstration Here 👇 by CrossFit Athlete

As you continue practicing these Olympic lifts, supporting your body’s natural hormone production can play an important role in performance, energy, and overall training consistency. 

Testosterone is a key driver behind muscle development, strength gains, and recovery—especially for men who train hard. That’s why we created Critical T, a natural testosterone booster designed to support healthy levels without harsh stimulants or synthetic hormones. 

When your training and recovery are aligned, progress becomes more sustainable and results come faster. If you’re serious about getting stronger and performing better in the gym, Critical T is a smart addition to your lifting routine.

The truth is, most shoulder injuries don’t happen overnight. They build up quietly — one sore match here, one bad night of sleep there — until suddenly you’re sidelined with a bigger problem.

The good news? Your shoulder usually warns you before it breaks down. You just need to know what to look for.

Here are three red flags every pickleball player over 50 should watch for if you want to stay on the court and out of the doctor’s office.

Warning Sign #1 — Limited Overhead Reach

If you’ve noticed that reaching overhead feels stiff or restricted, your body is sending a message.

Maybe you can still hit a serve, but it feels tighter than it used to. Maybe your smashes don’t have the same pop. Or maybe you find yourself arching your back or twisting your torso just to get the paddle up high enough.

These are all signs of restricted mobility.

Why it matters:

• Overhead motions are a cornerstone of pickleball — serves, smashes, and even defensive lobs. If you can’t comfortably get your paddle overhead, every one of those shots becomes a strain.

• When your shoulder can’t move freely, you start compensating with your spine, ribs, or opposite shoulder. Over time, those compensations put you at risk for strains, impingement, or even a rotator cuff tear.
• Age makes this worse: as we get older, the joint capsule tightens and cartilage thins, making overhead mobility harder to maintain. Without regular mobility work, the loss of reach accelerates.

Think of it like driving with your parking brake half on — you can still move forward, but the stress adds up quickly.

Warning Sign #2 — Pain at Night

If your shoulder aches when you lie down, especially if you can’t get comfortable sleeping on one side, that’s more than just a nuisance — it’s a red flag.

Nighttime shoulder pain is usually a sign of inflammation or irritation in the joint or surrounding tendons. And if your shoulder can’t recover while you sleep, the problem only compounds.

Why it matters:

• Sleep is when your body repairs tissue. If pain is interrupting that process, recovery slows down dramatically. A shoulder that’s inflamed at night is unlikely to be ready for a high-energy game the next morning.
• Chronic inflammation leads to scar tissue, stiffness, and greater vulnerability during play. Many rotator cuff tears start as simple inflammation that was ignored for too long.
• According to the American Academy of Orthopedic Surgeons, nighttime pain is one of the most common complaints in patients with rotator cuff injuries. It’s a strong predictor that the problem won’t resolve on its own.

Bottom line: if your shoulder is talking to you at night, listen.

Warning Sign #3 — Lingering Soreness (48+ Hours)

A little soreness after a long match is normal. But if your shoulder still feels sore two days later, it’s a sign your tissue is breaking down faster than it’s repairing.

This kind of lingering soreness is often the first stage of chronic irritation or tendonitis. What starts as a dull ache can progress to sharp pain, weakness, or loss of range of motion if you keep pushing through it.

Why it matters:

• Shoulders are heavily reliant on small stabilizer muscles. If they’re fatigued and not recovering, the bigger muscles take over — creating imbalance and strain.
• Repeated stress on irritated tissue accelerates wear and tear. This is why “weekend warriors” in their 50s and 60s are particularly vulnerable — long matches with no proper prep or recovery time create the perfect storm.
• In pickleball, the pace of play is faster than tennis with less recovery between points. That means your shoulder is under constant load, magnifying any imbalance.

Remember: normal soreness fades. Pain that lingers is a warning.

Don’t Ignore the Red Flags

Here’s the hard truth: these issues don’t fix themselves. Hoping the pain will go away is what sidelines too many players.

The shoulder is the most mobile joint in the body — and also one of the most unstable. Without proper mobility, stability, and prep, the stress of pickleball eventually catches up.

• Fact: A 2023 study published in Injury Epidemiology reported more than 60,000 pickleball-related injuries among older adults in a single year, with shoulder issues ranking near the top.
• Translation: This isn’t rare. If you play long enough without addressing these warning signs, odds are you’ll deal with them sooner or later.
  

But there’s good news: if you catch these warning signs early and address them with smart mobility work, you can extend your playing years dramatically.

Players who build resilient shoulders today aren’t just avoiding pain — they’re hitting stronger shots, reacting faster, and enjoying the game longer.

FAQs: Shoulder Pain in Pickleball

Q: Should I keep playing if my shoulder feels sore?
A: Mild soreness that fades within 24 hours is usually okay. Persistent or sharp pain is a sign you need to back off and address the root cause.

Q: Do I need to stop playing completely if I have shoulder pain?
A: Not necessarily. Adjusting your workload and adding proper warm-up and mobility drills often allows you to keep playing while you heal.

Q: What’s the difference between soreness and injury?
A: Soreness improves with rest and gentle movement. Injury pain often worsens with activity, lingers beyond 48 hours, and can interfere with daily life or sleep.

Q: Isn’t shoulder pain just part of getting older?
A: No. While aging affects tissue elasticity and recovery, pain is not inevitable. With the right prep and training, many players in their 60s and 70s play pain-free.

Q: Can equipment choices affect shoulder health?
A: Yes. Using a paddle that’s too heavy or grips that are too large can strain the shoulder and elbow. Choosing the right paddle, along with a proper warm-up, reduces risk.

Q: When should I see a doctor?
A: If pain is sharp, worsening, or interfering with daily activities, get it checked. Early medical evaluation can prevent small issues from becoming serious injuries.

The Good News

If you’re noticing these warning signs, don’t panic. Catching them now is your best chance to stay in the game.

That’s exactly why we created the Ageless Shoulders program — a proven 10-minute system designed specifically for pickleball players over 45. It restores strength, mobility, and stability so you can protect your shoulders, avoid injuries, and keep playing the sport you love for years to come.

[Click here to learn more about Ageless Shoulders.]

It looks like a warm-up. But here’s the truth: it’s not preparing your body for the real demands of pickleball. In fact, this kind of “fake warm-up” is one of the main reasons players over 45 struggle with sore shoulders, stiff joints, and early fatigue.

If you’ve ever wondered why your shoulder aches by game three — or why you feel stiff even after “stretching” — this article is for you. Let’s break down why typical warm-ups fail and what you can do instead to feel loose, strong, and ready to play in just five minutes.

The Problem With Typical Warm-Ups

1. Skipping Warm-Ups Entirely

Many pickleball players don’t warm up at all. They arrive, chat with friends, dink a few balls, and jump right into a match. The problem? Your body is still cold. Muscles, joints, and connective tissues aren’t prepared for explosive movements. Starting cold is like revving a car engine to high speed without giving it time to warm up — eventually, something breaks down.

2. Relying on Static Stretches

Others take a few minutes to stretch — maybe pulling an arm across the chest or reaching overhead. While static stretches can feel good, they don’t actually prepare your muscles to do work. In some cases, static stretching before activity can even reduce performance. Why? Because stretching doesn’t increase blood flow, activate stabilizers, or prime the nervous system.

3. The “Dinking Warm-Up” Myth

A few casual dinks across the net are great for hand-eye coordination, but they don’t address what your shoulders, hips, and legs need to play at full speed. Without targeted prep, you’re walking onto the court half-ready.

Bottom line: most players think they’re warming up, but they’re really just going through the motions.

What a Warm-Up Should Really Do

A good warm-up isn’t about killing time — it’s about preparing your body to perform. Done right, it should check four key boxes:

1. Increase Blood Flow
   Light, dynamic movement increases circulation, warms the muscles, and lubricates the joints. Think of it as turning on the body’s “power switch.”
2. Activate Stabilizer Muscles
   Your shoulder health depends on small stabilizers — rotator cuff and scapular muscles — firing at the right time. If they’re asleep, bigger muscles take over, creating imbalance and pain.
3. Improve Mobility Through Range of Motion
   Pickleball requires reaching, lunging, twisting, and overhead swings. Your warm-up should gently take joints through these ranges so they’re not shocked during play.
4. Prime Coordination
   The game isn’t just about strength; it’s about timing and fluidity. A proper warm-up connects the shoulders, hips, and core, so your body moves as one unit instead of fighting itself.

If your warm-up isn’t doing all of these things, it’s falling short.

Why This Matters Even More After 50

If you’re in your 50s, 60s, or 70s, a proper warm-up isn’t optional — it’s essential. Here’s why:

• Reduced Tissue Elasticity: Tendons and ligaments stiffen with age, making them more injury-prone when stressed cold.
• Slower Recovery: Your muscles don’t bounce back as quickly. Preparing them properly minimizes damage.
• Posture Changes: Years of sitting, driving, or phone use alter shoulder mechanics. A good warm-up helps reset posture before play.

Skipping a warm-up at 25 might mean a little stiffness. Skipping it at 55 can mean weeks of pain or even a serious injury.

The #1 Warm-Up Move for Pickleball 

[add #1 move Short – Chris will provide YT link once Short is LIVE]

The good news is protecting your shoulders doesn’t take a long, complicated routine. 

In fact, it just takes a minute — right on the court, with nothing more than your paddle.

This simple movement primes your shoulders by:

• Waking up the stabilizers that protect your rotator cuff.
• Improving blood flow and joint lubrication.
• Loosening stiff tissue so your swings feel smoother.

We’ve put this exact drill into a FREE resource called Pickleball Shoulder Fix: The #1 Move for Instant Relief. Inside, you’ll see step-by-step instructions, photos, and a quick video from Coach Zach demonstrating the move so you can start using it before your very next game.

[Click here to get your free Pickleball Shoulder Fix report.] 

Quick Fix vs. Complete Prep

Now, here’s the important distinction:

• The #1 move is your “emergency warm-up.” It’s quick, convenient, and shoulder-specific — perfect when you’re rushing to get on the court.
• But for the best possible performance and protection, nothing replaces a true dynamic warm-up that gets your entire body moving — shoulders, hips, core, and legs working together.

Pickleball isn’t just about the arm swing — it’s lunges, twists, quick steps, and overhead smashes. A full dynamic warm-up primes your whole system so your body feels faster, looser, and more coordinated from the very first serve.

The Science Behind Dynamic Warm-Ups

Research backs up what athletes already know: dynamic warm-ups beat static stretching for performance and injury prevention.

• Increased Performance: Studies show dynamic drills improve strength, speed, and power immediately before activity.
• Better Injury Protection: By activating stabilizers and improving blood flow, dynamic prep reduces the risk of muscle strains and joint injuries.
• Neuromuscular Readiness: Dynamic movements “wake up” the nervous system, so your reaction time and coordination are sharper — crucial for a fast game like pickleball.

This isn’t just theory — it’s why elite athletes in every sport warm up dynamically before they compete.

Top 3 Warm-Up Mistakes to Avoid

To keep this simple and practical, here are the biggest traps pickleball players fall into:

1. Thinking Dinks Are Enough
   Dinking works your paddle skills, not your joints. Great for coordination, but not a substitute for shoulder prep.
2. Going Through the Motions
   Waving your arms around without focus doesn’t cut it. Your warm-up should be intentional, with smooth, controlled patterns.
3. Saving Warm-Ups for Tournaments Only
   Pain doesn’t care if you’re playing rec doubles or championship matches. Make warm-ups part of every court session.

FAQs: Pickleball Warm-Ups

Q: How long should a pickleball warm-up take?
A: Even 3–5 minutes can make a big difference. Consistency matters more than duration.

Q: Should I stretch after playing instead of before?
A: Yes — static stretches are best after games to relax tight muscles and aid recovery. Before play, stick to dynamic drills.

Q: Do I need special equipment for a warm-up?
A: No. Your paddle works perfectly for most flowing shoulder drills. Tools like Indian clubs can add variety and depth, but they’re optional.

Q: What if I already feel sore when I show up to the court?
A: A proper warm-up can still help by increasing blood flow and mobility. But sharp or persistent pain is a sign to scale back and address the root cause.

Don’t Let a Bad Warm-Up Cost You the Game

Pickleball is supposed to be fun, social, and energizing. Don’t let stiff joints or sore shoulders take that away.

If you’re over 45 and want a proven 10-minute warm-up system that goes beyond dinking and stretches, check out the Ageless Shoulders program. It’s designed specifically for pickleball players in their 50s, 60s, and 70s who want to stay strong, mobile, and pain-free.

But alongside its popularity comes a downside: shoulder pain. More and more players are being sidelined by what’s becoming known as “Pickleball Shoulder” — the sport’s version of tennis elbow. It’s not a medical diagnosis, but it’s a very real problem.

If you’ve ever felt soreness after a long weekend of games, or a sharp pinch when you reach overhead for a smash, you’re not alone. The good news? Shoulder pain isn’t just “part of getting older.” There’s a clear reason it happens — and even better, there are ways to fix it.

Why Pickleball Targets the Shoulder

On the surface, pickleball looks easier on the body than tennis: a smaller court, a lighter paddle, and a plastic ball. But looks can be deceiving. The game’s unique mechanics put the shoulder under constant stress, especially for players over 50.

Here’s why:

1. Smaller Court = Faster Pace
   The condensed court means constant volleys and lightning-fast reactions. Unlike tennis, where long rallies often involve groundstrokes and running, pickleball keeps you in tight quarters. That means less downtime for your shoulder between swings — and more repetitive strain.

1. Overheads, Volleys, and Smashes
   Pickleball rallies often escalate quickly at the net. You’re smashing overheads, blocking volleys, and reacting on instinct. Those explosive, overhead movements load the rotator cuff repeatedly, which is where most over-45 shoulders are already vulnerable.
2. Age-Related Changes
   Shoulders don’t move the same at 55 as they did at 25. Muscle mass declines, joint cartilage wears thinner, and tissues lose elasticity. Recovery slows down. When you stack pickleball’s demands on top of those natural changes, it’s easy to see why pain shows up so quickly.

Bottom line: pickleball is fun, but it’s demanding. And your shoulders pay the price if they’re not prepared.

The True Culprit — Weak and Unprepared Shoulders

It’s tempting to blame pickleball alone for shoulder pain. But the truth is, the problem usually starts before you step on the court. Most players’ shoulders simply aren’t ready for the demands of the game.

1. Aging Joints and Declining Mobility

As we age, joint fluid decreases, tendons stiffen, and the range of motion narrows. That means your shoulder has less cushion and flexibility than it used to. A movement that once felt smooth now feels restricted — and restriction breeds irritation.

2. Neglected Stabilizers

The shoulder is the most mobile joint in the body, but it’s also the least stable. Its health depends on small stabilizing muscles — especially the rotator cuff and scapular stabilizers — working in harmony. Most people never train these muscles directly, which leaves them weak. When stabilizers can’t do their job, bigger muscles (like the deltoids) take over, creating imbalance and strain.

3. Posture Problems from Modern Life

Sitting at a desk, driving, and looking down at phones for years rounds the shoulders forward and weakens the upper back. This posture alters the way the shoulder joint moves. Then you go to the court and ask your body to serve and smash at full intensity. It’s a recipe for impingement, tendonitis, and pain.

Why Over-50 Shoulders Break Down Faster

If you’re in your 50s, 60s, or 70s, you might wonder why your shoulders seem to “go bad” faster than your knees or hips. Here’s why the shoulder, in particular, breaks down more quickly with age:

• The Shoulder Is Built for Mobility, Not Stability
  Unlike the hip, which is a stable ball-and-socket joint, the shoulder sacrifices stability for movement. That trade-off means it relies heavily on soft tissues — and those tissues naturally degrade with age.
• Reduced Blood Supply to Tendons
  The rotator cuff tendons have limited blood flow, and it decreases with age. Less blood supply means slower healing and recovery. A minor irritation that your body could repair at 25 lingers much longer at 55.
• Accumulated Wear and Tear
  Many pickleball players are former tennis, racquetball, or golf enthusiasts. That history of overhead motions compounds over time, leaving shoulders more fragile by the time they discover pickleball.
  

This isn’t meant to discourage you — it’s meant to explain why “Pickleball Shoulder” is so common in this age group. Understanding the why helps you target the solution.

The Top 3 Mistakes That Wreck Pickleball Shoulders

Beyond aging, there are habits that almost guarantee shoulder pain if you don’t address them:

1. Skipping Warm-Ups
   Going straight from the parking lot to the court is like revving a cold engine. It shocks the shoulder and sets you up for strain.
2. Relying on Static Stretches Alone
   Arm-across-the-chest stretches feel nice, but they don’t activate stabilizers or prepare your joint for dynamic play.
3. Powering Through Pain
   Too many players shrug off soreness as “normal.” But ignoring pain only escalates it into bigger injuries like tendonitis, tears, or frozen shoulder.
   

Avoiding these mistakes is the first step toward staying pain-free.

The Good News — You Can Fix It

Here’s the part most players miss: shoulder pain doesn’t mean your best pickleball days are behind you. With the right prep, you can restore mobility, activate stabilizers, and keep your shoulders strong for years to come.

The key is dynamic, flowing movements that combine mobility, stability, and coordination. Unlike static stretches or isolated band drills, these movements train your shoulders the way they actually work on the court: in fluid, multi-directional patterns.

That’s why tools like Indian clubs — once used by warriors to bulletproof their shoulders — are making a comeback. They target mobility, stability, and endurance at the same time. Just a few minutes of the right drills before you play can mean the difference between aching shoulders and confident swings.

FAQs: Pickleball Shoulder Pain

Q: Should I play through shoulder soreness?
A: Light soreness that fades within 24 hours can be normal. But if pain lingers more than 48 hours, or sharp pain hits during overheads, it’s a red flag. Stop and address it.

Q: What’s the best paddle for shoulder health?
A: Lighter paddles can reduce stress, but equipment alone won’t fix the problem. A strong, mobile shoulder is the best “gear” you can invest in.

Q: Do I need to see a doctor, or will exercise fix it?
A: If pain is severe, see a doctor to rule out serious injury. But for most players, consistent shoulder prep and smart training make a huge difference.

Q: How much time should I spend warming up?
A: Even 2–3 minutes of the right drills can prime your shoulders. The key is consistency — before, between, and after games.

Don’t Let Shoulder Pain Sideline You

Pickleball isn’t just a sport — it’s your social life, your community, and your way to stay young and active. Don’t let shoulder pain take that away.

If you’re over 45 and shoulder pain is holding you back, don’t settle for the sidelines. The Ageless Shoulders system gives you a proven 10-minute solution designed to keep players in their 50s, 60s, and 70s strong, mobile, and pain-free.

Ben Tatar: I think Orlando is an easier location for more people to attend, so I’d say you get more freaks and babes attending the one in Orlando. Orlando is just closer to more areas in FL, but most people who don’t live right in Vegas probably have to fly to get there. 

However, for me, it’s not just the location but the venue that puts the event on. For instance, it was exceptional this year because the hotel was Resorts World. If it was at the Orleans (which it has historically been at and will likely be at next year) it’s a terrible location for me because then I have to take an Uber to get everywhere. I also like Vegas because I’m a nightlife ‘kind of guy’ and I stay out late.  

I will also add that it’s not just the location, but the person attending the event. The biggest mistake I see others making at the Expos is they look for that A+ performance and say, “I will talk to this freak or that model later,” but the reality is that the Fast A performs much better than the Slow A+. So, many people say, “I will do things with this person tomorrow or later today,” but a lot of people are only at the Booths for two hours.  

You know, everyone is always moving, ALL the time and is in some new engagement, so the key is to do everything really fast! That’s the secret to success. There’s usually no later; it’s about making that MOVE.  

2) Derek Lunsford won his 2nd title in 3 years. Is he the new King of Muscle? Will he have the longevity of a Phil Heath, Jay Cutler, or Ronnie Coleman? 

Ben Tatar: I think so!  

There’s always that champion who is ahead of the rest of the field. It was once Ronnie Coleman, Jay Cutler, Phil Heath, and now it’s Derek Lunsford.  

There’s always that champion who stays ahead the rest of the competition! It has been the case in every sport… Think of the NFL and quarterbacks! From 1937 to 1952, you had Sammy Baugh, the innovator of the forward pass. From 1946 to 1955, you had Otto Graham, and the Cleveland Browns reached 10 championship games— winning seven of them. There were eight teams when Otto started in the NFL and 13 at the end of his career.  

Then from 1956 to 1971, you had Bart Starr, with 5 championships and 2 Super Bowl wins. From 1979-1992, there was Joe Montana, a 4-time Super Bowl champion known for clutch performances. And between 2000 and 2022, Tom Brady was winning the most championships, with 7 Super Bowl titles (the most ever), and a legacy as one of the greatest.  

Every sport seems to have that person who becomes a dynasty. The world is small enough for dynasties to occur during more decades than not. Derek is becoming that man for bodybuilding.  

3) Beyond the muscle (and talking about the World Fitness Expo), what else was a huge success or utter failure at the 2025 Mr. Olympia? 

Ben Tatar: Some of it I would say is personal taste! For instance, this year they had a new event called “The Extreme Eating Championships.” It was basically an eating race to crown an eating champion. I think this could be a really big catch for a lot of people who love food. There were some huge and ripped bodybuilders competing along with some models. Some would love this stuff, but others would have a lot more interest in watching the bodybuilders compete or making friends or taking pics at the booths.  

I would say in general the powerlifting competitions got very little attendance, but that’s not to say they failed. Maybe they don’t care about the numbers, and they are just glad that it’s part of the event. I think the bodybuilding was a huge success. I got in early with my press pass, but I saw people sprinting (literally knocking others over) and hoping to get a seat!  

4) Okay, let’s have some fun… tell us about the physical events you competed in at the Mr. Olympia?  

Ben Tatar: There were lots of physical challenge stations. At one station, I set a record for benching 225 for 10 reps in 4.9 seconds. I also crushed 315 on a bench press machine for 20 reps in 9 seconds. At another station, I picked up a 360lbs dumbbell with one arm. Then, at another station, I set a morning record for having the hardest punch at the expo!  

Later on, my punch record would get broken, but it was fun having the record for a while. There are so many stations with weights or challenges, and it’s just another super fun part about the Mr. Olympia weekend. I kept doing weight stations and challenges to remain in ‘full-intensity’ mode all day.  

After all, I am the ‘TATAR MONSTER’ as my friends at Critical Bench refer to me. I also did other things like bench pressed a model tons of times and picked lots of models up throughout the event. It’s kind of my thing 😉 And we have the pics to prove it! 

5) You gave out lots of Critical Bench T-shirts! Tell us about the shirts you gave to celebrities and fans, plus their reactions!  

Ben Tatar: I gave lots of different Critical Bench shirts out, and it was a great way to make a friend or create an interaction that might not have happened otherwise. Here are some reactions I got with the FREE t-shirt giveaways… 

1) One person threw a huge tantrum because I didn’t have a Critical Bench shirt for them or their daughter last year. They asked me for a shirt, and I said, “Sorry, I don’t have anymore.” They responded with screams and F-bombs… telling me how much it sucks. Haha. But when I gave that person some shirts this year, they responded with tears of joy. All good now! 

2) There’s the person who takes 20 shirts—there are some people who will try to take as many shirts as they can, and it’s because their moms, sisters, or aunts just don’t have enough clothes. It’s not good for marketing, but these types just don’t want to buy their own clothes, and the Critical Bench clothes are cooler than their own clothes.  3) The girl shirts were really popular, and I think it’s because every man has a daughter, wife, or has a girl in his life with whom he either has a good connection or whom he is scaring a bit (lol), but they always know a girl who they can give a Critical Bench shirt to as a gift.  

4) It was complex giving them to the booth girls because they have their own companies that they sponsor, but some would break the rule and put a Critical Bench shirt on!  

There were also other girls (maybe going with their boyfriends or husbands), and they were easy to give a shirt to. It seems like they are fans, but I’m learning that over 50% of the fans are actually pretty popular; they just haven’t competed at the pro level.  

Maybe they will one day, or maybe they won’t, but they still can look great and develop a following, sometimes even a bigger one than what the pros have.  

5) Lots of celebrities took a Critical Bench shirt. Nick Walker from Meet the Pros took one; some of the top bikini champs took one, and so did the biggest names at the event. 

It seemed like the Critical Bench shirts were a big hit—from everyone needing a shirt (for not having enough clothes) to the mega stars!  

6) How would you compare this year’s Mr. Olympia to last year’s 60th anniversary event in Orlando? 

Ben Tatar: There was more star power this year than last year. The Tren Twins were there, and I worked out with them at a booth. Chris Bumstead had a booth, and so did Sam Sulek. It just seemed like everyone in the industry was there. I saw everyone from Ronnie Coleman at 4 PM to Phil Heath at 4 AM. There were more models this year than last year, and I was much more intense this year than last year. This year’s Mr. Olympia event was superior to the last one in all different ways.  

I probably interacted with more people—whether they were dads from a different part of the world, girls at the clubs, or just the pros in general.  

 I liked this year’s Mr. Olympia weekend way better than last year’s.  

7) Break down the ‘Best Moments’ at the Mr. O – a funny moment, crazy moment,  scary moment, hardcore moment, adversity story, and inspirational story from the weekend!  

Ben Tatar: Here it is:  

Scary story— I was at the Sphere, and there was a man who fell down a ramp! Everyone in the Sphere screamed!! He had to go to the hospital.  

Crazy story—I was in the bathroom and Lee Priest (a well-known old-school bodybuilder) was in the bathroom, and a lot of the Mr. Olympia fans were like, “OMG, it’s Lee Priest!!” They were taking pics with him and just wouldn’t leave him alone when he was taking a crap. Lee was like, “Everyone will find me one way or another,” as he laughed it off.  

Funny story—Everything is funny in the industry because there are so many extremes, and that leads to comical moments. There’s everything from prankster YouTube influencers to people who just look a bit off. lol. The reactions can be priceless. Overall the people watching is just pure entertainment the entire event.  

Hardcore story— I was pretty hardcore this weekend! I was bench pressing models, picking them up over my head, picking up the world’s heaviest dumbbell with one arm, benching 225 for 10 reps in under 5 seconds, setting the expo record at the punching station, zip-lining, staying out past 4 AM some nights, and giving out lots of Critical Bench shirts. I was just in a TATAR GODZILLA beast mode the whole time! I hope I made CB proud. 

Everything has gotten hardcore in Vegas. At the clubs, ladies are showing more cleavage than ever; the mountain is deadlifting more weight than anyone ever has, and I think just the attitude is up in general.  

Adversity Story—There was a hurricane in the Southwest Region called “Hurricane Priscilla.” It created bad flooding in areas near Vegas like Arizona, where I visit a lot. It rained in Vegas for the first time in 7 months. This storm slowed down the attendance of some of the outdoor training facilities due to the rain.  

Inspirational story—I think most people at the event are inspiring. You get people who have been shot in the leg and then set a deadlift record or something. That’s the fitness industry. It’s about overcoming insane adversity and then making it to the top. Too many terrific people and stories to highlight.

8) Critical Bench: What did you think of Resorts World hosting the event?  

Ben Tatar: Resorts World was the perfect host. I just loved it, and I wish the event would stay there forever, but unfortunately, it’s probably moving to the Orleans Hotel next year. 

Here’s why Resort World is the best: 

 1) The hotel has everything! It has the AYU Day Club, pool parties, infinity pools, the Alle Lounge on the 66th floor, the Zouk Night Club (that I love going to), and it’s a tourist destination!  

It’s not a hotel people try to escape to experience Vegas; it’s a destination. Celebrities and thousands of gorgeous model’s flock to this hotel every single day. It has thousands of restaurants and everything anyone would want. It even had the Dragon’s Lair gym outside, and everything is luxurious. 

I wish it was held at Resorts World every single year, but unfortunately it’s most likely moving to The Orleans hotel next year, which is an older hotel and isn’t near much.  

Rationally speaking, the event will move to the Orleans Hotel because it’s cheaper for them to use a place like the Orleans hotel. They’d prefer to have a bigger theater to hold more people so they can sell more tickets and The Orleans is cheaper to run it at. It’s all about money. I also think the masses of bodybuilders and fans would prefer the Orleans because it would save them some money. If it was up to me, I’d much rather the event stay at the luxurious hotels as I have instant access to everything all at once. Hahaha.  

9) We are going to list a topic or name and tell us what comes to mind: 

Ben Tatar: ok  

Hulk Hogan— He was the biggest action hero star at one time! He used to go to some of the Mr. Olympia events, and he was missed. He recently passed away, but his legacy and our connection definitely motivated me to make epic moments happen at the Mr. Olympia this year.  

Hogan and I were featured on the Critical Bench website for years. He inspired lots of people to collaborate on media projects with me and Critical Bench.  

Brian Cannone—It’s amazing, but I had no clue if Brian would make it to the event this year. I remember it was a week before the event, and Brian said he wasn’t going! Then, bam, just at the last second… he went!  

Brian Shaw—Great to see him. I got his book called, “ShawStrength: The Path to Greatness.” I saw him a number of times throughout the week.  

Tren Twins—Some say they are the biggest names in the bodybuilding world today, and they have the biggest line. They aren’t tall, and don’t look like enormous 300-lb bodybuilders or anything, but they connect to people with their energy, charisma, swag, and rawness.  

Party with the Pros—A phenomenally awesome event!  

The most popular Critical Bench Shirt—The old school one with the Viking Dragon Cross for sure! But every shirt was being worn by attendees from the ‘God Bless America’ shirts, the classic ‘Critical Bench Bencher’ to the ‘I Can Do All Things Through Christ’ t-shirts. 

Surprise celebrity encounter—Running into Georgia Poullas from the “Take Me Down Challenge.” I see his YouTube videos all the time and nobody ever takes him down for the $1,000. I’m sure people who watch his videos become better wrestlers. He was cool! 

The Models—They were all a lot of fun and nice.  

 The Strongest Men– I talked to all of them. A million things could be discussed, but it’s always fun to see what few things could be said. Most of the lines for some of the lifters took a while because people were chatting more than in past years. And a lot of people think the fans say a lot of “useless” stuff, or stuff the celebrities will forget, which makes others feel impatient, but I think it’s all part of the experience.   

10) What did you think of the event overall, and is there anything else you would like to say? 

Ben Tatar: As you can see, a lot of wild stuff is happening in the industry, and it was so awesome to see old faces and meet new faces. I would suggest checking out or attending the Mr. Olympia weekend, but make sure you go hard and make memories. I’d like to extend a huge thank you to Chris Wilson and Critical Bench for all the opportunities and the interview! What an EPIC event the 2025 Mr. Olympia week and weekend was! The 2025 Mr. Olympia week was more than an event—it was a legacy in the making!

Coach Chris here at the Critical Bench Compound with my good friend Dr. Boz—and we’re rolling into Workout #3 of our metabolic series. If you missed the first two, we covered upper body + CGM basics (Part 1) and leg-day glucose dynamics (Part 2). Today’s session leans cardiorespiratory with fast moves and minimal rest so you can see how cardio shifts your blood sugar in real time.

“When you store sugar and then circulate it to use it, you’ll see it mobilize after a workout.” — Dr. Boz

We also had a quick wardrobe change: shout-out to the “I Survived the Sardine Challenge” tee—yes, we’ll explain!

Why This Matters

People often email Dr. Boz: “I’m trying to lower my A1c, but every time I exercise my sugars go up. Should I stop?” The answer is no—that rise is your muscles mobilizing stored glycogen for energy. This is hormesis in action: healthy peaks and valleys beat a chronic, smoldering “meh” metabolism every time.

“You need to peak to have a valley. Cardio can raise glucose temporarily—and that’s part of getting healthier.” — Dr. Boz

The Workout Circuit (Cardiorespiratory Focus)
Two rounds, minimal rest

1. Jump Squats – 10 reps
2. Skater Hops – 10 reps each way (balance + power)
3. Jump Rope – 30 seconds (yes, we had to reset so we didn’t whack each other 😅)

Heart rate snapshots:

• Chris peaked around 159–176 bpm, then trended down post-sets.
• Dr. Boz peaked around 177 bpm, easing down more slowly (she “runs hot”).
  Bonus variable: Florida heatwave + no A/C = honest sweat.

Real-Time Glucose Insights (Cardio Edition)

Starting reads before we moved: Chris ~119 mg/dL, Dr. Boz ~103 mg/dL.
Post-circuit, Chris drifted up toward ~127, with earlier peaks near 139 within the last 30 minutes. Dr. Boz nudged up but remained close to baseline.

What that means:

• Cardio also mobilizes glucose—often less sharply than heavy leg work, but it can last a bit as your body keeps fueling recovery.
• A temporary rise isn’t “bad control”—it’s energy delivery. Watch the trend down as you recover.

Sleep, Metabolism & the “Janitor” Analogy

Think of sleep like the school janitor: cleanup starts with trash and dust, and the polish happens in the 5th–7th hour. Miss those hours frequently and your “hallways” never shine—hello, metabolic and cognitive drag.

CGM at night reveals patterns:

• Healthy trend: sugars glide down into the 65–80 mg/dL zone by morning (with ketones quietly supplying steady fuel).
• Red flag pattern: a sine wave all night can hint at sleep apnea—stress surges push glucose up, brief wake-ups bring it down, repeat. If your fasting numbers rarely hit the 70s–80s, there’s work to do.

The Sardine Challenge (Metabolic Reset You’ll Actually Feel)

About that shirt… Dr. Boz uses a 72-hour Sardine Challenge for clients who aren’t ready for a full fast:

• Rules: The 72-hour clock starts with your first bite of sardines and ends with your last can—no “binge finish.”
• Why sardines? Whole-food protein + fat, nutrient-dense, portable, inexpensive, and hugely satiating. Choose in oil (not water) to leverage fat for satiety and smoother blood sugar.
• Heads-up: If you’ve been low-fat for years, your gallbladder might “complain” at first—like any deconditioned muscle, it adapts.
• Outcome: Many people watch cravings drop, sleep steady, and fasting glucose improve—fast.

“How long should you wear a CGM? Until you trust yourself. The data changes habits.” — Dr. Boz

How to Read Your Numbers (Quick Guide)

(Educational only; not medical advice.)

• Fasting (AM and pre-meal): Aim for double digits, ideally 70s–80s.
• After normal meals:
  • ~30 minutes: ≤140 mg/dL
  • ~1 hour: <130 mg/dL
  • ~90 minutes: ≈110 mg/dL
  • ~2 hours: back near starting baseline
• During/after workouts, a temporary bump is expected—especially with big-muscle work or hard cardio. Focus on the return to baseline.

The Big Takeaway

• Cardio sessions mobilize glucose to meet demand—that’s good.
• Quality sleep is when deep repair happens; protect those hours 5–7.
• Consider the Sardine Challenge if full fasting feels out of reach—whole-food protein + fat can reset satiety and stabilize glucose.
• Use a CGM to learn your patterns; pair it with real-world habits (stress, heat, sleep, food, training).

Final Thoughts & What’s Next

Part 3 capped our quick-hit series with cardio + CGM and a powerful sleep/nutrition angle. We’re recording a podcast next to track what our sugars do during post-workout recovery—that’ll be a fun curve to watch.

• Watch the full Part 3 video on YouTube
• Subscribe to Critical Bench for strength + metabolic health content
• Visit Dr. Boz’s channel (help push her to 1M!) for deep dives on sleep, insulin resistance, ketosis, and brain health

LINKS for Dr Boz:
DexCom – Continuous Glucose Monitor

Dr Boz’ official website: https://bozmd.com/

Dr Boz YouTube channel: https://www.youtube.com/@DoctorBoz

Hey, Coach Chris here at the Critical Bench Compound with my good friend Dr. Annette Bosworth—“Dr. Boz.” We’re back for Workout #2 in our metabolic series, this time focusing on lower body moves and what happens to your blood sugar (via CGM) when your biggest muscles go to work.

We’re both wearing Dexcom G7 continuous glucose monitors, and before we start, we hold up our numbers to camera—mine trending up post-Part 1, hers steady in triple digits but lower overall. As Dr. Boz likes to remind us, glucose fluctuates constantly, and a CGM samples about every five minutes (with micro-swings in between). Translation: you’ll see some natural “wiggles” as your body mobilizes fuel.

“Your blood sugar is constantly moving… it will do this tipsy-turvy thing. That’s your body releasing stored glucose for energy.” — Dr. Boz

Why This Matters

Most of us massively underestimate how much control we have over metabolic health. Exercise—especially compound lower-body work—demands a lot of energy and signals your body to dump stored glycogen (sugar) into the bloodstream. Seeing that on a CGM can feel surprising, but it’s normal and healthy.

“Should I stop working out if my glucose goes up?”

No! That’s the point. Keep training. — Dr. Boz

Fuel, Fasting & CGMs — A Quick Primer

• CGM basics: Prescription-grade devices (like Dexcom G7) are more accurate and can be calibrated. Some OTC versions are cheaper but less precise.
• Access & cost: With a script, many folks pay ~$150/month for a pack of three 10-day sensors (pricing varies by coupons and pharmacy programs). Insurance may cover for diagnosed metabolic issues (coverage is inconsistent).
• Shared learning: You’ll learn fastest in the first 10 days—how meals, sleep, stress, and workouts move your numbers. Many people simply stop eating the foods that spike them once they see it in real time.

“How long should I wear a CGM? Until you trust yourself.” — Dr. Boz

The Workout Circuit (Lower Body Focus)
Two fast rounds, minimal rest, 10 reps each:

1. Goblet Squats
2. Trap Bar Deadlifts
3. Alternating Front Lunges -or- Reverse Lunges

Heart rates climbed quickly—150s to 170s—with legs “heavy” and breathing primal. That no-rest factor is a metabolic accelerator.

“This is not a rest. It doesn’t count if it’s under 30 seconds.” — Coach Chris 😅

Real-Time Glucose Insights (Legs vs. Upper Body)

• During Part 1 (upper body): Chris’ glucose rose modestly; Dr. Boz (fasted, deep in ketosis) saw minimal movement.
• During Part 2 (legs): With bigger muscles on deck, we both saw a more pronounced rise, even ~10 minutes after finishing.
  • Example checkpoints during/after Part 2:
    • Chris: drifting down to ~120s post-effort, then jumping to ~136 as legs mobilized more sugar.
    • Dr. Boz: hovered ~104–126, with a smaller rise overall (coming in with ketones and less total muscle mass).

Key point: A post-workout bump—especially after leg training—often reflects glycogen mobilization, not “too much food.” If you’re under 140 mg/dL after normal meals and trending back down on schedule, you’re generally in a good lane.

How to Read Your Numbers (General Targets)
(For informational/educational purposes; not medical advice.)

• Fasting (before breakfast, lunch, dinner): ideally 70s–80s, double digits is the goal.
• 30 min after eating: should not exceed ~140 mg/dL on healthy portions/foods.
• 1 hour: <130 mg/dL
• 90 minutes: ~110 mg/dL
• 2 hours: back near your starting double digit baseline.

If your morning fasting is drifting toward triple digits consistently, that’s a metabolic red flag worth addressing with lifestyle changes and your clinician.

The Protein Shake Surprise (Why Timing & Texture Matter)

Dr. Boz shared data from athletes showing that powdered macronutrients digest faster, driving higher insulin responses—especially powdered carbs, but powdered protein can also spike insulin more than you’d expect compared to whole-food protein.

Practical play:

• Prioritize whole-food protein at breakfast.
• Save protein shakes for post-workout (when your muscles are primed).
• If using creatine, it’s a keeper—pair it with meals/whole foods if you’re insulin resistant.

Real-World Swaps (Because Life Happens)

When you’re on the go:

• Egg bites over pastries;
• Wendy’s chili or a bun-less sandwich over donuts/bagels;
• If you must snack, know your personal trigger foods (e.g., some fruits like cotton-candy grapes can send people sky-high). CGM helps you learn your truth fast.

“By day 3 or 4, most people stop eating the spike foods—because the data is right there.” — Dr. Boz

The Big Takeaway

• Leg training = bigger glucose mobilization. That’s normal and metabolically beneficial.
• Use a CGM to learn your patterns: meals, workouts, stress, and sleep all leave a signature.
• Whole-food breakfasts beat powdered shakes for steady mornings; shakes fit better after training.
• Keep your post-meal curve below ~140 and return to baseline by 2 hours whenever possible.

Final Thoughts & What’s Next

We’ll keep layering short, efficient workouts with live CGM/ketone data so you can see metabolism in action. Part 3 is up next—more legs, more learning, and more practical tweaks you can apply immediately.

• Watch the full Part 2 video on YouTube
• Subscribe to Critical Bench for more strength + metabolic health content
• Check out Dr. Boz’s channel as she pushes toward 1M subscribers—deep dives on fasting, glucose, brain health, and more

Shoulder pain is one of the most common complaints for men and women as they age — and it robs people of the activities and freedom they love. Whether it’s lifting weights, swinging a golf club, playing with your kids or grandkids, or simply reaching into a cabinet, bad shoulders can make life miserable. Many people resign themselves to living with chronic pain or relying on pain meds and injections that only mask the problem. 

But here’s the truth: you don’t have to accept shoulder pain as your “new normal.” There’s a natural solution — one rooted in ancient wisdom, modern science, and the body’s own design for movement. It’s called Ageless Shoulders, and it’s helping men and women restore function, reduce pain, and get back to an active life — without drugs, surgeries, or quick fixes that don’t last.

Why Shoulders Break Down After 40

Your shoulders are the most mobile joints in the human body. That’s both a gift and a curse. 

With such a wide range of motion, they’re incredibly versatile — but also vulnerable to breakdown. Here’s why so many people suffer shoulder pain as they get older: wear and tear from years of repetitive stress that weaken the rotator cuff and cartilage, modern lifestyle habits like slouching at a desk or hunching over a phone that round the shoulders forward, and old injuries that never fully healed, leaving instability behind. It’s not just the pain that hurts. 

Shoulder problems steal independence and joy: the ability to exercise confidently, sleep through the night, carry groceries, play sports, or even hug without wincing.

Why Traditional Approaches Fall Short

If you’ve sought help for shoulder pain, you’ve probably been offered one of three things: pain medication or injections to dull the symptoms, surgery with months of rehab and no guarantee of restored function, or the “do nothing” approach — just live with it and avoid movements that hurt. None of these address the real issue. Shoulders aren’t meant to be medicated into submission or frozen from fear of use. They were designed to move — and movement is the medicine.

Movement: The True Medicine for Shoulders

The secret to long-term shoulder health isn’t in a pill bottle or a doctor’s scalpel. It’s in movement — but not just any movement. Your shoulders were designed for natural, circular, flowing patterns that promote stability and mobility. 

Think about how ancient warriors trained: swinging clubs, shields, and swords through wide, controlled arcs. These weren’t random motions — they were primal patterns that built resilient, powerful shoulders capable of withstanding battle. When you tap back into these same patterns today, something amazing happens: blood flow increases, carrying vital nutrients to stiff, achy joints. Circulation improves, flushing out inflammation and promoting healing. Stabilizing muscles activate, protecting delicate tendons and ligaments. Posture resets, undoing years of hunching and slouching. 

Movement — the right kind of movement — is the missing medicine for modern shoulders.

Meet Coach Zach: The Shoulder & Indian Club Expert

At the heart of the Ageless Shoulders program is Coach Zach, a movement specialist who has dedicated years to mastering the ancient art of Indian clubs. Indian clubs may look simple — wooden or steel clubs swung in rhythmic patterns — but they’ve been used for centuries by warriors, wrestlers, and athletes to build bulletproof shoulders. 

Coach Zach has modernized these techniques, making them accessible to anyone, at any fitness level, who wants to restore shoulder health. His step-by-step teaching style ensures that you don’t just move — you move the way your shoulders were designed to move. The result is gentle, progressive training that reawakens your shoulder joints, strengthens supporting muscles, and restores the freedom you thought was lost for good.

The Power of Indian Clubs & Ageless Shoulders

So how does it work? With just a pair of lightweight clubs and a few minutes a day, you’ll mobilize stiff joints with smooth, controlled arcs, improve posture by opening the chest and strengthening the back, boost circulation so your shoulders feel less inflamed and more alive, and restore natural motion so activities like lifting, reaching, and carrying feel easier again. 

Unlike traditional workouts that pound your joints with presses and heavy loads, Ageless Shoulders gently guides your body back into the movement patterns it was designed to perform. This isn’t about grinding through pain — it’s about reclaiming healthy, fluid motion. Over time, those nagging aches fade, mobility improves, and confidence returns.

Real Benefits You Can Expect

People who commit to Ageless Shoulders often report waking up without the usual stiffness, sleeping better without shoulder pain disrupting rest, reaching overhead or behind the back without wincing, playing sports, exercising, or even just gardening with renewed energy, and feeling younger and more capable — because they’re finally free from the constant reminder of bad shoulders. It’s not about chasing personal records or extreme fitness. It’s about getting your life back — and feeling like yourself again.

Why Ageless Shoulders Is Different

There are plenty of shoulder “fix” videos online, but Ageless Shoulders isn’t just a random collection of stretches. It’s a structured program built on three pillars: ancient wisdom from Indian club techniques that built the strongest shoulders in history, modern science that applies biomechanics and circulation principles to reduce pain, and expert guidance from Coach Zach, who makes it safe and doable for anyone over 40. Most programs try to make you fit the workout. Ageless Shoulders adapts the workout to fit you — your current abilities, your limitations, and your goals.

Take Back Your Shoulders & Your Life

You don’t have to live in fear of every overhead reach or wake up dreading another day of pain. Shoulder pain doesn’t have to define the second half of your life. 

The Ageless Shoulders program gives you the natural solution your body has been craving: movement as medicine. By restoring the ancient patterns your shoulders were designed for, you’ll improve circulation, reduce pain, and regain the freedom to do the things you love. Don’t settle for pain pills, injections, or limitations. Instead, take the first step toward healthier, happier shoulders.  

Click here to learn more and start your journey with Ageless Shoulders today. Your future self will thank you.

Hey there, Coach Chris here—and today, I had the pleasure of working out with my good friend Dr. Annette Bosworth, better known as Dr. Boz. She’s been on our channel and podcast many times, and this time we teamed up for something fun: blending strength training with metabolic health education.

Dr. Boz is not only a practicing physician but also a YouTube powerhouse with nearly a million subscribers, teaching people how to take control of their health. Together, we explored how workouts affect blood sugar, metabolism, and long-term health—while breaking a sweat with a simple but powerful circuit. And yes, we laughed plenty along the way.

“I don’t want to be doing CPR on Dr. Boz on our channel… although, honestly, that video might go viral.” – Coach Chris

Why This Matters

So many people rely entirely on doctors to tell them what’s going on with their health. The truth? We have more control than we realize. Exercise is one of the most powerful tools to influence metabolic health, blood sugar balance, and overall longevity.

Dr. Boz brought along a continuous glucose monitor (CGM) to show in real time how our bodies respond to both food and exercise. This gave us a fascinating “inside look” at what’s happening at the cellular level.

“You don’t need a doctor for this—but you do probably need a couple of lessons.” – Dr. Boz

Fuel Choices: Food, Fasting & Glucose

Before the workout, here’s what we were working with:

• Chris’s lunch: tuna packet (17g protein), cashews, and… a banana (which Dr. Boz graded a “B–”).
• Dr. Boz: fasting since Sunday evening—going into her workout deep in ketosis, more than 24 hours without food.

She explained:

• Protein builds and repairs but doesn’t serve as primary fuel.
• Glucose is the short-term “quick fuel” most people rely on.
• Ketones (from fasting or low-carb eating) serve as an incredible alternative fuel, especially for the brain.

“Your body has a lot of storage—it doesn’t need a sugar hit before every workout.” – Dr. Boz

And yes, I had to defend my banana choice: “I needed something or I was going to die!” (Her verdict: still not worth it.)

The Workout Circuit
We kept it simple but effective:

• 15 Kettlebell Swings (Chris: Russian style, Dr. Boz: American style)
• 10 Assisted Pull-Ups
• 20 Push-Ups

We ran two rounds back-to-back with minimal rest. Heart rates spiked quickly—Dr Boz’ shot up past 180, while mine hung around 160. Definitely no shortage of sweat!

“We’re rocking it, man!” – Dr. Boz (between gasps for air)

Real-Time Glucose Insights

Here’s where things got interesting:

• Chris’s blood sugar jumped from the 80s into the 120s after food + Celsius energy drink.
• Dr. Boz’s blood sugar started in the 90s (fasted state) and rose slightly with exercise.

But here’s the key point: that rise is GOOD.

Why? Because during intense exercise, your muscles dump stored glycogen (sugar) into the bloodstream for quick energy. That’s not from food—it’s from reserves. This is exactly how you prevent problems like diabetes and insulin resistance long term.

“Should I stop working out if my glucose goes up?” – Common question Dr. Boz hears all the time.
“No! That’s the point. Keep working out.” – Dr. Boz

The Big Takeaway

• Exercise is medicine. Every time you train, you’re not just building strength—you’re improving how your body handles sugar and fuel.
• You don’t need to “carb load” for a normal workout. Your muscles already have what they need.
• Fasted training taps into ketones, an incredibly efficient fuel source that benefits your brain as much as your muscles.

And hey, if you can laugh a little while training with friends? Even better.

Final Thoughts & What’s Next

This session was just the beginning. We turned it into a mini-series where we’ll continue combining short workouts with live glucose and ketone data. You’ll see firsthand how exercise impacts your metabolism in real time.

Stay tuned for Part 2 with Dr. Boz, where we push deeper into metabolic workouts and recovery.

• Watch the full video on YouTube
• Subscribe to Critical Bench for more strength + health content
• Check out Dr. Boz’s channel for her deep dives on fasting, glucose, and brain health

Build stronger biceps, triceps, and forearms using just about every piece of equipment imaginable.

Want arms that turn heads?

Whether you’re looking to fill out your sleeves, dominate pull-ups, or just gain more functional strength in everyday life — this list has you covered.

In this brand-new compilation video, our team of expert coaches (yes, both men and women) demonstrate 20 of the most effective arm exercises using barbells, dumbbells, kettlebells, resistance bands, cables, and even old-school tools like a wrist roller.

Each movement was hand-picked to target your arms from all angles — biceps, triceps, and forearms — with a mix of heavy hitters and underrated gems you’ve probably never tried.

Watch the full video above, or scroll down to see each move broken down below.

BICEPS: 10 Must-Do Movements for Peak Strength & Size

1. Seated Alternating Dumbbell Curls

A classic for isolating each arm individually. Sitting down reduces body momentum so the biceps do all the work. Alternate curling each dumbbell up while keeping your elbows tucked in and your torso tall.

2. Wide Grip EZ Bar Curls

Targets the inner head of the biceps for added thickness. Take a wide grip on the EZ bar, keep your elbows close to your sides, and curl the bar up while squeezing the biceps hard at the top.

3. Cable Concentration Curls

Perfect for a massive pump without needing heavy weight. Sit or stand with a cable between your legs and curl using a single arm, keeping the elbow anchored against the inner thigh to isolate the biceps.

4. Prone Dumbbell Hammer Curls

Performed face down on an incline or bench, this removes momentum and forces your arms to work hard through the full range. Curl the heads of the dumbbells toward your shoulders and lower slowly under control.

5. Kettlebell Close Grip Curl

A unique variation using a single kettlebell. Hold the kettlebell by the horns close to your body and curl with a neutral grip. Focus on squeezing at the top and controlling the eccentric.

6. Prone Spider Curls (Palms Up)

Done lying on an incline bench with the arms hanging straight down. Curl with your palms facing up and aim for a big contraction at the top without swinging. Great for targeting the short head of the biceps.

7. Behind-the-Back Cable Curls

Creates a great stretch at the bottom. Set the pulley low, step forward, and let the arm trail behind slightly. Curl up and squeeze at the top, focusing on control rather than load.

8. Barbell Curls

The staple mass builder. Use a shoulder-width grip, keep your elbows fixed, and curl the barbell up smoothly. Don’t rock your body or use momentum to cheat the weight up.

9. Straight Bar Cable Curl

Provides constant resistance through the entire range. Stand upright with elbows fixed and curl the bar toward your chin, squeezing the biceps at the top, then lowering with control.

10. Curl to Press

A functional compound move combining a bicep curl with a shoulder press. Start with dumbbells at your sides, curl them up, rotate your wrists, and press overhead. Reverse the motion with control.

TRICEPS: 6 Moves to Build Arm Thickness & Lockout Power

11. Resistance Band Kickbacks

Joint-friendly and effective. Step on the band, hinge forward, and extend your arms straight back, squeezing the triceps at the top. Keep your elbows tucked in tight throughout the movement.

12. EZ Bar French Press

Also known as overhead triceps extensions. Sit or stand with the EZ bar held overhead. Lower it behind your head, then extend your arms fully while keeping the elbows close and pointing up.

13. Close Grip Press

Targets the triceps while also hitting the chest and shoulders. Use a barbell or dumbbells with hands close together. Lower the weight to your chest and press up while keeping the elbows near your torso.

14. Decline Dumbbell Skull Crushers

Lying on a decline bench increases the stretch and tension. Keep the dumbbells vertical and elbows pointed to the ceiling. Lower the weights to the sides of your head and extend without flaring the elbows.

15. Dumbbell Overhead Triceps Extension

Stand or sit with a single dumbbell held overhead. Lower it behind your head as far as your mobility allows, then press it back up to full extension.

16. Rope Arm Extensions

Use a rope attachment on a high pulley. Keep elbows at your sides and extend your forearms down and out. Squeeze the triceps hard at the bottom before returning to the top under control.

FOREARMS & GRIP: 4 Movements for Wrist Strength & Endurance

17. Dumbbell Wrist Rotation

Hold dumbbells at a 90-degree curl position and slowly rotate your wrists back and forth. This creates intense time-under-tension for the forearms and builds muscular endurance.

18. Wrist Roller

Old-school tool, timeless results. Roll a weight up and down by twisting a bar with your arms extended. Alternate directions and keep tension consistent throughout.

19. Reverse Dumbbell Curl

With palms facing down, curl the dumbbells while keeping the wrist neutral. Great for hitting the brachialis and wrist extensors. Avoid letting your elbows flare.

20. Reverse Grip EZ Bar Curls

Similar to reverse dumbbell curls, but with a bar. Use an overhand grip on the EZ bar, curl it up while maintaining palm-down position, and lower with control.

Final Thoughts: Arm Day Done Right

This compilation isn’t just a random mix of curls and extensions. It’s a complete training toolkit for building serious arm strength — and variety is key.

🔁 Hit your biceps, triceps, and forearms with different grips, angles, tempos, and tools.
📈 Use light weight with slow reps for isolation. Use heavier weight for mass builders.
💪 Don’t neglect your wrists and forearms — they’re foundational to grip, control, and overall strength.

Want to follow along? The full compilation video at the top of this page shows all 20 arm exercises in action — so hit play and train with us!

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