This variation offers more control and support, helping lifters move bigger loads with less joint stress.

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For most people, this rack works well as a launching point for overhead presses and rack squats. 3. Kettlebell goblet hold (Image credit: Living.Fit) “A truly simple position,” Silverman tells us.

You can do this five-move dumbbell workout at home to build full-body strength and improve your cardio fitness — it only takes 20 minutes.

Since this lift involves a close grip, most trainers can use slightly heavier weights than the conventional bench press. Remember, overload is essential for consistent gains and breaking through ...

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