Best New Exercises for Men

Upgrade your old workout and sculpt the body you’ve always wanted with this list of the best new exercises for every part of a man’s body.
© Men's Health // © Men's Health

Chest: Pushup Plus

The benefit: Besides working your chest as effectively as any exercise, the “plus” part of this movement hits your serratus anterior—a small but important muscle that helps move your shoulder blades. Strengthen your serratus, and you’ll improve your posture and reduce your risk of shoulder injuries—as you build your chest.
How to do it: Assume a pushup position with your arms straight and your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your head [A]. Lower your body until your chest nearly touches the floor. Pause, and then push back up. As you straighten your arms, push your upper back toward the ceiling. This extra movement is slight; you’ll rise up only another couple of inches. Pause for a one count, then repeat. For another great chest exercise, check out this little-known pushup variation.
Excerpted from The Men's Health Big Book of Exercises, by Adam Campbell
1 of 10 Pushup Plus (© Men's Health)

Shoulders: Barbell Push Press

The benefit: This exercise engages the quadriceps muscles of your thighs to help you generate more force. The upshot: You’ll be able to use heavier weights, while activating a greater number of total muscles.
How to do it: Grab a barbell with an overhand grip that’s just beyond shoulder-width, and hold it at shoulder level in front of your body. Stand with your feet shoulder-width apart [A]. Now dip your knees [B], and then in one movement, straighten your legs as you explosively press the barbell over your head until your arms are straight. Lower and repeat.
Want more ways to broaden your torso? Click here to see the secret shoulder shaper you should start doing today.
2 of 10 Barbell Push Press (© Men's Health)

Triceps: Incline EZ-Bar Lying Triceps Extension

The benefit: Lying on an incline bench as you do this move allows you to hit your triceps from a slightly different angle than the classic version of the exercise. So it stresses your muscles in a new way, which can spark new growth.
How to do it: Grab an EZ-curl bar with an overhand grip, your hands a little less than shoulder-width apart. Lie on your back on an incline bench that’s set to a 30-degree angle. Hold the bar above your forehead, keeping your arms straight [A]. Without moving your upper arms, bend your elbows to lower the bar until your forearms are just past parallel to the floor [B]. Pause, then lift the weight back to the start.
Don’t forget: The leaner your arms, the more toned your triceps. So watch out for the 15 Worst Desserts in America.
3 of 10 Incline EZ-Bar Lying Triceps Extension (© Men's Health)

Biceps: Incline Offset-Thumb Dumbbell Curl

The benefit: Lying on an incline allows your arms to hang behind your body, which emphasizes the long head of your biceps brachii to a greater degree than a standard curl. What’s more, using an “offset-thumb” grip also hits your biceps brachii harder. That’s because the muscle has to work overtime to keep your palms facing up as you curl the weight.
How to do it: Grab a pair of dumbbells so that your thumbs are touching the outside head of each dumbbell. Then lie on your back on an incline bench, and let the dumbbells hang straight down from your shoulders. Turn your arms so that your palms face forward [A]. Without moving your upper arms, bend your elbows and curl the dumbbells toward your shoulders [B]. Pause, then lower the weights.
Bonus biceps-builder: A clever new exercise called the Telle Curl.
4 of 10 Incline Offset-Thumb Dumbbell Curl (© Men's Health)

Upper Back: Cable Face Pull with External Rotation

The benefit: Works your upper back’s scapular muscles and the rotator cuff muscles of your shoulders. Collectively, these muscles, which tend to be weak in most guys, are the key to stable, healthy shoulders and a strong upper body.
How to do it: Attach a rope to the high pulley of a cable station (or a lat pulldown station) and grab an end with each hand. Back a few steps away from the weight stack until your arms are straight in front of you [A]. In one movement, pull the middle of the rope toward your eyes as you flare your elbows out, bend your arms, and squeeze your shoulder blades together [B]. Pause, then reverse the movement back to the start.
5 of 10 Cable Face Pull with External Rotation (© Men's Health)

Lats: Mixed Grip Chinup

The benefit: To prevent your torso from rotating as you perform this exercise, your back, shoulder, and core muscles have to work harder than in a conventional chinup or pullup.
How to do it: Grasp a chinup bar with your hands shoulder-width apart on a chinup bar. Use an underhand-grip with one hand, and an overhand-grip with the other. Hang at arm’s length, and cross your ankles behind you [A]. Now pull your chest to the bar by bending your elbows and squeezing your shoulder blades down and back [B]. Once the top of your chest touches the bar, pause, then slowly lower your body back to the start.
Can’t perform even one rep? Use this little-known training trick to start doing chinups instantly.
6 of 10 Mixed Grip Chinup (© Men's Health)

Abs: Lateral Roll

The benefit: This is one of the most challenging exercises for your entire core—from your shoulders to your hips. If you think your abs are strong, test them with this exercise to find out if they’re really strong.
How to do it: Lie on your back on a Swiss-ball so that your upper back is on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold your arms straight out from your sides. (It helps to hold a broomstick across your body.) Without allowing your hips to sag, roll across the ball to the left as far as you can. Reverse directions and roll as far as you can to the right. Continue back and forth for 30 seconds.
7 of 10 Lateral Roll (© Men's Health)

Quadriceps: Single-Leg Squat

The benefit: Allows you to train your lower body without weights. And in fact, it’s one of the best exercises you can do. Master this movement and you’ll improve your strength, speed, and balance.
How to do it: Stand on a bench or box that’s about knee height. Hold your arms straight out in front of you and flex your right ankle so that your toes are higher than your heel [A]. Balancing on your left foot, bend your left knee and slowly lower your body until your right heel lightly touches the floor [B]. Pause, then push yourself up. If that’s too hard, note where you start to “collapse” (you can’t control how fast you descend), and pause just above that point for 2 seconds. Then push yourself back up and repeat.
Click here for even more tips on how to master the single-leg squat.
8 of 10 Single-leg squat (© Men's Health)

Hamstrings: Single-Leg Barbell Straight-Leg Deadlift

The benefit: Besides targeting your hamstrings, this exercise works your glutes and core. It also helps eliminate muscle imbalances between your legs, reducing your risk of injury.
How to do it: Grab a barbell with an overhand grip that’s just beyond shoulder width, and hold it at arm’s length in front of your hips. Stand with your feet shoulder-width apart and knees slightly bent. Now raise one leg off the floor [A]. Without changing the bend in your knee, bend at your hips (don’t round your lower back), and lower your torso until it’s almost parallel to the floor [B]. Pause, then squeeze your glutes, thrust your hips forward, and raise your torso back to the start. 
9 of 10 Single-Leg Barbell Straight-Leg Deadlift (© Men's Health)