With athletes across 11 divisions aiming for an Olympia title at the Orange County Convention Center in Orlando, FL, there will be no shortage of anticipation heading into the four-day contest scheduled for Nov. 2-5. Breaking Muscle will update this page routinely to fill you in on all the division winners, schedule changes, and any major developments from the 2023 Olympia.
If you want to catch the action live, you can still purchase tickets to the event at mrolympia.com. However, tickets have sold out for a highly anticipated Saturday night showdown that will see Mr. Olympia, Men’s Physique Olympia, Bikini Olympia, and Classic Physique Olympia champions crowned.
Luckily, you can still see who reigns supreme by streaming the action via pay-per-view. Available on olympiaproductions.comfor $74.99, the pay-per-view provides access to the Pre-judging and Finals rounds for all divisions, the Olympia press conferences, and the Olympia EXPO.
2023 Olympia Schedule
Based on the most current information available on the official Olympia website, here’s a day-by-day breakdown of what’s taking place at the Orange County Convention Center during Joe Weider’s 2023 Olympia Fitness & Performance Weekend:
Tuesday, Oct. 31
Amateur Olympia Women’s Judging and Finals: 8 a.m. EST
Wednesday, Nov. 1
Amateur Olympia Men’s Judging and Finals: 8 a.m. EST
Thursday, Nov. 2
Olympia Press Conference: Noon EST
Meet the Olympians: 7 p.m. EST (VIP & Insider Club Entry); 8 p.m. EST (General Public and Media Entry)
Friday, Nov. 3
Olympia World Fitness EXPO: 9 a.m. EST (early entry for VIPs, Club Members, and EXPO Early Entry Weekend Pass Holders); 10 a.m. EST (General Public Entry)
Olympia Pre-Judging (Fitness, 212, Figure, Women’s Physique, Ms. Olympia, and Wellness): 9:30 a.m.
Mr. Olympia Pre-Judging: 6 p.m. EST
Olympia Friday Finals (212 Olympia, Fitness, Figure, Women’s Physique, Ms. Olympia, and Wellness): 6 p.m. EST
Saturday, Nov. 4
Olympia World Fitness EXPO: 9 a.m. (early entry for VIPs, Club Members, and EXPO Early Entry Weekend Pass Holders); 10 a.m. EST(General Public Entry)
Olympia Pre-Judging (Classic Physique, Men’s Physique, Bikini): 9:30 a.m. (VIP and Insider Club Member entry at 9 a.m.) EST
Olympia Saturday Finals (Mr. Olympia, Men’s Physique, Bikini, and Classic Physique):7 p.m. EST
2023 Olympia Division Rosters
Plenty of familiar faces will walk across the stage over the weekend. For a complete list of the 2023 Olympia competitors, utilize the division-by-division breakdown below.
First held on Sept. 18, 1965, the Mr. Olympia competition has gone from being hosted at the Brooklyn Academy of Music to taking place in one of the most popular tourist destinations in the United States. Much of its growth can be attributed to the legendary Arnold Schwarzenegger, whose sheer size and muscular build helped him secure six straight Mr. Olympia titles from 1970-75. And before he turned his attention to acting, The Austrian Oak took home the Olympia crown a seventh time in 1980 for good measure.
Over the ensuing decades, several other stars emerged in a sport that saw competitors continuously get bigger as better equipment, supplements, and science became available. South Carolina native Lee Haney set the gold standard by holding the Mr. Olympia title for eight years (1984-91). Not long after, Ronnie Colemanintroduced himself to the bodybuilding world by starting his eight-year championship run with a victory at the 1998 Olympia.
In between those nearly decade-long streaks, Dorian “The Shadow” Yates dominated the stage with six consecutive Olympia titles of his own. Most recently, Phil Heath enjoyed a brilliant run at the top of the podium, ripping off seven wins between 2011-17.
With interest in fitness and bodybuilding growing over the years, the competition has seen several changes. Rather than anointing just one champion, the contest has become the crowned jewel of Joe Weider’s Olympia Fitness & Performance Weekend, where athletes compete in multiple divisions with specific judging criteria that lead to vastly different body types being featured on stage. Still, the Mr. Olympia finals remain the most anticipated event on the schedule.
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There’s no doubt barbells and dumbbells reign supreme when it comes to sculpting the ultimate physique. However, whether you don’t have time to make it to the gym, don’t have access to equipment, or aren’t ready to train at full capacity quite yet due to an injury, there is a readymade solution that will allow you to still make progress toward your strength and hypertrophy goals: resistance bands.
While they’re typically associated with physical therapy and rehabilitation settings, bands deserve far more respect from the fitness community. After all, although they may seem rather innocuous, they still have the ability to deliver a sufficient stimulus for muscle growth and development.
Credit: RomanSo / Shutterstock
Even if you’ve largely resisted band-based workouts for fear of not making gains, it’s never too late to reconsider your stance. After all, elastic resistance training has been shown to promote similar strength gains to conventional resistance training. (1) This superset-inspired resistance band workout will make you break a serious sweat, get a proper pump, and transform your thinking about how to approach upper body training.
How to Warm-Up Your Upper Body for a Resistance BandWorkout
With a full slate of upper body exercises on the horizon, you’ll want to dedicate some time to prepare your mind, muscles, and ligaments for what’s to come. Warming up for any workout — even one that leaves barbells, dumbbells, and machines by the wayside for resistance bands — is imperative if you want to perform at your best and avoid injury. When it comes to upper body training specifically, a systematic review showed strong evidence that a high-load dynamic warm-up can enhance power and strength performance. (2)
Sticking with a band-based protocol, this three-part routine primarily focuses on preparing your shoulder joints for the workout to follow. In addition to increasing blood flow and priming your stabilizing muscles, completing these mobility exercises will provide a much-needed stretch for your pecs and shoulders, which can easily become tight and stiff from sitting at a desk for extended periods of time. Make sure to maintain proper form throughout the warm-up by keeping your core engaged and going through the full range of motion (no partial reps) for each exercise.
Banded Shoulder Circles: Stand with your feet about shoulder-width apart. Hold a light resistance band toward the floor with your hands wider than your shoulders and your palms facing behind you. Pull the band to create some slight tension and carefully raise your arms above and behind your head in a circular motion. Once you have reached as far as your shoulders can comfortably handle, reverse the movement to return to the starting position. Repeat for two sets of 12-15 reps before moving on to the next warm-up exercise.
Band Pull-Apart: Stand with your feet hip-width apart. Hold a light resistance band directly in front of you with your palms facing downward and your hands a few inches wider than your shoulders. With your arms extended so they are parallel to the floor, retract your shoulder blades, engage your core, and pull the resistance band back until your arms are directly aligned with your body. Squeeze for one to two seconds before slowly letting the tension out of the band to return to the starting position. Complete two sets of 12-15 reps to prepare your rhomboids, rotator cuffs, and rear deltoids for battle.
Banded Face Pulls: Wrap a light/medium resistance band around a stable anchor point (such as a squat rack or pole) at face level. Using an overhand grip, grab the band with your hands about 12-15 inches apart. Step away from the anchor point to create enough tension on the band without preventing you from staying upright. With a slight forward lean and your head in a neutral position, retract your shoulders, pull back with your elbows, and slightly rotate your arms so that the back of your hands are facing behind you. Slowly release tension from the band by bringing your arms back to the starting position before repeating the movement for 15-20 total reps.
Superset-Style Upper Body Resistance Band Workout
As long as you have a set of resistance bands, a little bit of space, and a solid playlist to keep you pumped, you’ll have everything you need to have a successful session. This upper-body routine takes advantage of the agonist-antagonist relationship by utilizing supersets to stimulate hypertrophy in opposing muscle groups. For example, the first part of the workout targets the back and chest, while another superset pairs a triceps exercise with a direct biceps movement.
Plus, this session makes use of the compound set principle, which involves performing two exercises for the same muscle group consecutively without rest. So, not only will you get a hypertrophy stimulus from resistance training, but you will also reap some cardio benefits by immediately jumping from one exercise to the next.
Upper Body Resistance Band Workout Summary
Superset One
Banded Bent-Over Rows — 3 x 10-12
Banded Standing Chest Press — 3 x 10-12
Superset Two
Banded Shoulder Press — 3 x 10-12
Banded Upright Row — 3 x 10-12
Superset Three
Banded Overhead Triceps Extension — 3 x 12-15
Banded Biceps Curl — 3 x 12-15
Superset Four
Banded Lateral Raise — 2 x 12-15
Banded Front Raise — 2 x 12-15
Banded Bent-Over Rows
A multi-joint movement that recruits your core, hamstrings, and glutes, the bent-over row is a staple in most strength and conditioning programs. While the barbell-based version of this exercise is great for building a thicker, wider back, it requires precise technique to avoid injury.
In this case, though, using a resistance band to perform this pulling movement takes some of that risk out of the equation while still providing a solid stimulus for your upper back muscles.
How to do it: Stand on a resistance band with your feet shoulder-width apart and your knees slightly bent. Grab the ends of the band with an overhand grip, brace your core, and hinge at the hips until your torso is between 45 degrees to parallel with the ground. Retract your shoulder blades and bring the band toward your ribs by pulling your elbows back until your hands align with your midsection. Make sure to squeeze your upper back at the top of the movement, then slowly let the tension out of the band to return to the starting position.
Sets and Reps: 3 x 10-12
Rest Time: No rest time before moving to the banded standing chest press.
Benefits of the Banded Bent-Over Row
Using a band instead of a barbell or a heavy set of dumbbells places far less stress on your lumbar region, reducing the risk of injury.
Not only does the bent-over row target upper-body muscles like your rhomboids, rear delts, and lats, but it also engages your glutes, hamstrings, and core throughout the movement.
Banded Standing Chest Press
Although the bench press is considered the gold standard for building your chest, you can still get great results by leaving the barbell behind for a resistance band. The standing chest press not only directly targets your pecs and shoulders but also engages your core throughout the movement.
Make sure to powerfully extend your arms during the lockout phase for maximum triceps recruitment. While it may be tempting to let the band come back quickly, maintain full control so you can reap the muscle hypertrophy rewards of time under tension. (3)
How to do it: Wrap a medium resistance band around an anchor point — such as a squat rack or pole — so that it is at the height of your chest. Grab both sides of the band with a pronated (palms-down) grip. Step away from the anchor point to create tension on the band, utilizing a staggered stance with one foot about 12-18 inches in front of the other. While maintaining an upright posture, engage your core and drive your arms forward until you lock out your triceps completely. Slowly bring your hands back to the starting position and repeat.
Sets and Reps: 3 x 10-12
Rest Time: Rest for 30-45 seconds after completing each round of the superset.
Benefits of the Banded Standing Chest Press
Performing the chest press from a standing position rather than lying down forces you to engage your abdominal muscles more to maintain stability and balance.
Whereas the bench version allows for a fixed range of motion, the standing version can be more challenging because you have to stand further away from the anchor point to create more tension on the band.
Banded Shoulder Press
The first exercise in the next superset is a vertical push movement designed to put your delts to work. An overhead press variation that can quickly become taxing if you use a thicker resistance band, this type of shoulder press is also substantially safer than the barbell- or dumbbell-based version since you don’t have to worry about supporting a heavy weight.
That said, don’t be afraid to challenge yourself with a heavier band, especially if you’re an intermediate or advanced lifter.
How to do it: Stand on top of a resistance band with your feet about shoulder-width apart. Grab the band from both sides and bring your hands to your shoulders with your palms facing forward. Engage your core and drive your hands toward the ceiling until your arms are fully extended. Bring your elbows back to 90 degrees, then repeat the movement.
Sets and Reps: 3 x 12-15
Rest Time: No rest time before moving to the banded upright row.
Benefits of the Banded Shoulder Press
Using a band to perform an overhead press can be a great way for people with wrist issues to develop stronger, more muscular shoulders without worrying about supporting the weight of dumbbells or a barbell.
Performing the standing version reinforces proper posture by recruiting posterior chain muscles like your glutes and hamstrings to maintain a tall, upright body position.
Banded Upright Row
Pairing a push movement with a pull movement is perhaps the most poignant example of supersetting. After challenging your triceps and delts to create tension in the band by pressing it above your head, you will use the opposite motion to harness your traps, biceps, and upper back muscles.
Typically performed with an EZ curl bar or barbell, the banded upright row is a simpler way to work out your upper back and core. For best results, keep your elbows higher than your wrists, and hold for one to two seconds at the top before bringing the band back to your waist area.
How to do it: Stand on a closed-loop resistance band with your feet roughly hip-width apart. Grab the band with both hands using a pronated (palms-down) grip. While maintaining a neutral spine and head position, pull upward on the band until your elbows go past your shoulders. Squeeze your upper back and traps at the top, then slowly lower back down to the starting position.
Sets and Reps: 3 x 12-15
Rest Time: Rest for 30-45 seconds after completing each round of the superset.
Benefits of the Banded Upright Row
The upright row helps strengthen the posterior chain muscles, which can help improve your posture and keep your back, neck, and shoulders healthy.
Getting comfortable with the upright row motion can prepare you to perform better on compound lifts like the power clean and deadlift that require you to keep the barbell close to your body.
Banded Overhead Triceps Extension
There are plenty of ways to train your triceps, including rope pushdowns, dips, and the close-grip bench press. For this workout, utilizing a resistance band to perform overhead triceps extensions will stimulate all three heads of the muscle while getting your lats and abdominals involved, too.
To get the most out of this exercise, give equal attention to the concentric portion (the part of the movement when your muscles contract) and the eccentric portion (the part of the movement when your muscles lengthen). Make sure there’s tension on the band throughout the movement, and avoid cheating on any reps by using your body weight rather than your triceps to bring the band forward.
How to do it: Wrap a resistance band around a squat rack or other anchor point at or slightly higher than your waist. Grab the band with both hands and take several steps away from the anchor point to create tension in the band. Set up in a staggered stance with one foot approximately 12-18 inches in front of the other and lean forward slightly. With your elbows pointing upward, bring your hands forward by engaging your triceps until your arms are fully extended. Let your hands reach back behind your head, then repeat.
Sets and Reps: 3 x 12-15
Rest Time: No rest time before moving to the banded biceps curl.
Benefits of the Banded Overhead Triceps Extension
Performing a standing overhead triceps extension allows you to get a deeper stretch of the muscle compared to an exercise like a rope triceps pushdown.
Strengthening your triceps is a surefire way to set yourself up for success on push-based lifts like the bench press and overhead press.
Banded Biceps Curl
You may not construct Arnold Schwarzenegger-like arms with a resistance band, but you can certainly build better ones with this piece of home gym equipment. Curls are a classic means to make your biceps bigger and stronger — and a band is more than capable of helping you accomplish both goals.
To make this exercise more challenging, play with the tempo. For example, you can do a partial rep to reach 90 degrees, hold that for a second, then fully contract and squeeze your biceps. Or, you can change to a pronated (palms-down) grip to target your forearms at the same.
How to do it: Stand on a resistance band with your feet approximately shoulder-width apart. Grab the band with both hands using a supinated (palms-upward) grip. Maintain an upright posture and perform a standard biceps curl, holding the contraction for two seconds before lowering your hands back down.
Sets and Reps: 3 x 12-15
Rest Time: Rest for 30-45 seconds after completing each round of the superset.
Benefits of the Banded Biceps Curl
Unlike dumbbells or a barbell, using a resistance band allows you to keep constant tension on your biceps.
A banded curl reduces the stress on your elbow and wrist joints, as the weight is more evenly distributed compared to using dumbbells or a barbell.
Banded Lateral Raise
One of the best shoulder exercises for achieving that rounded look, the lateral raise is traditionally performed with dumbbells. However, you can also use a band to isolate your lateral deltoid head and strengthen your shoulder joint.
When it comes to the technique, be careful about swinging your upper body or shrugging your shoulders up. Making either of these mistakes will result in your traps taking on the brunt of the work instead of your delts.
How to do it: Take a staggered stance with your left foot about 12 inches in front of your right. Place a resistance band underneath your left foot and grab the ends with a pronated (palms-down) grip. Engage your core and extend your arms to the sides until they form a 90-degree angle. Squeeze at the top of the movement to engage your lateral delts and upper traps before lowering back to the starting position.
Sets and Reps: 2 x 12-15
Rest Time: No rest time before moving to the banded front raise.
Benefits of the Banded Lateral Raise
A banded lateral raise can be an effective way for someone with shoulder stability issues to improve their strength and gain confidence before moving on to the dumbbell version.
Because most compound exercises do not directly target the lateral deltoid, incorporating this movement into your routine can help create a more well-rounded look for your upper body.
Banded Front Raise
For anterior delt activation, you can’t go wrong with the front raise. And after hitting your lateral delts, your shoulders will be more than warmed up for the second part of the last superset.
Moreover, the banded front raise will also put your pecs to work. As long as you focus on bringing your arms to just above shoulder height, you will get excellent activation of your upper chest, too.
How to do it: Stand on a resistance band with your feet about hip-width apart. Hold the band with your hands shoulder-width apart using a pronated (palms-down) grip. Engage your glutes and abdominals, then raise your hands to just above shoulder height while keeping your arms fully extended. Carefully bring your hands back down toward your hips, then repeat the movement.
Sets and Reps: 2 x 12-15
Rest Time: Rest for 30-45 seconds after completing each round of the superset.
Benefits of the Banded Front Raise
Front raises can help improve shoulder mobility, as they strengthen the rhomboids and posterior deltoids.
The banded version forces you to activate your glutes and abdominals on every rep, which makes the exercise much more than an isolated shoulder movement.
Muscles Trained During the Workout
An all-encompassing routine that requires just one piece of gym equipment, this resistance band-based workout will take your upper body through the ringer. From pushing your pecs to torching your triceps, here’s a breakdown of how this superset-style session recruits specific muscles:
Deltoids
A large, triangular-shaped muscle that helps give bodybuilders’ shoulders that signature rounded shape, the deltoid has three portions (anterior, middle, and posterior) that deserve attention in your programming. Luckily, this workout hits the delts from multiple angles with both front and lateral raises, as well as the banded shoulder press.
The upright row also works the front and middle heads as you pull upward on the band. Even the standing chest press involves some anterior deltoid recruitment for stabilization.
Pectoralis Major
The largest muscle in the chest, the pectoralis major is responsible for adduction and internal rotation of the arm in the shoulder joint. Thick and fan-shaped, it’s comprised of two heads (clavicular and sternocostal) that assist with arm flexion and extension. Building full pecs requires plenty of direct work with pushing movements like the chest press and incline press, as well as isolation exercises like flye variations.
Triceps Brachii
Located on the back of the upper arm, this three-headed muscle is primarily recruited during push-based exercises, such as overhead or chest press variations. In addition to being an integral component of extending the elbow, the triceps brachii also plays an important role in stabilizing the shoulder joints. Directly targeting all three heads via the overhead triceps extension is an efficient way to build muscle and round out your upper arm.
BicepsBrachii
Like the pec major, the biceps brachii is a two-headed muscle that can truly transform someone’s look when fully developed. Commonly trained through curl variations, the biceps’ two heads actually serve opposite purposes. The long head is responsible for shoulder abduction (moving your arm out to the side) whereas the short head helps pull the arm toward the midsection via adduction.
Latissimus Dorsi
The largest muscles on the back, these triangle-shaped muscles are found just below the shoulder blade on each side. They are recruited during vertical pulling movements such as pull-downs and pull-ups, as well as horizontal pulling movements like the bent-over row. Well-developed lats give the back the width to shine in bodybuilding poses like the back double biceps and the rear lat spread.
Trapezius
The trapezius is a surface muscle of the back that is responsible for rotation, retraction, elevation, and depression of the scapula. Divided into three parts (superior, inferior, and middle), it can easily become tight from poor posture. That said, exercises like shrugs, upright rows, and the trap bar deadlift can be effective for building size and strength in your traps.
A Workout You Can’t Resist
If you’ve never given bands a chance, it’s time to embrace a new approach to building muscle. There’s no reason you can’t still base the majority of your upper-body workouts around barbell versions of presses and rows. However, incorporating resistance bands into your routine can provide a nice change of pace mentally while also cutting back on the wear and tear on your joints. And by supersetting specific exercises and keeping the rest periods short, you may be surprised at just how challenging (and enjoyable) this workout can be.
References
Lopes, J. S. S., Machado, A. F., Micheletti, J. K., De Almeida, A. C., De Souza Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. Sage Open Medicine, 7, 205031211983111. https://doi.org/10.1177/2050312119831116
McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A systematic review of the effects of upper body warm-up on performance and injury. British Journal of Sports Medicine, 49(14), 935–942. https://doi.org/10.1136/bjsports-2014-094228
Burd, N. A., Andrews, R. J., West, D. W. D., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G. A., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of Physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
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Black Friday can be one of the most exciting days of the year for fitness junkies, especially those who train at home. Throw in Cyber Monday, too, and you have even more chances to stock up on the best home gym equipment without paying full price. Even if you don’t have a home gym, you can find Black Friday fitness sales on workout apparel, recovery tools, supplements, and more.
Whether you’re shopping for yourself or a relative who’s been dropping hints about wanting a new barbell or weightlifting belt, the Breaking Muscle team has you covered. We’ve curated a list of Black Friday sales from our favorite brands, so you can spend less time researching and more time checking off your or your loved ones’ wishlists.
The deals below are based on the information we have as of this writing and are subject to change.
Featured Black Friday Fitness Deals of 2023
Information on Black Friday fitness deals for 2023 is still rolling in. Historically, though, we’ve seen discounts on exercise equipment like top-rated adjustable dumbbells, squat racks, kettlebells, weight benches, treadmills, rowing machines, ellipticals, and exercise bikes. We’ve also seen deals on running shoes, apparel, fitness trackers, and massage guns. If you want to make health and wellness a priority this holiday season, you should also be able to find deals on high-quality collagen powder, greens powders, and other supplements.
Nearly all top fitness brands offer at least some kind of discount for Black Friday, including NordicTrack, Bowflex, ProForm, Garmin, Schwinn, REP Fitness, and Bells of Steel. Bookmark this page and check back often — we’ll keep updating it as more discounts become available.
Best Black Friday Deals on Strength Equipment
Snode: Get 30% off the Snode Adjustable Dumbbell Cast Iron Flexbell Stand with the code BM30. See below for additional coupons (all promotions valid from November 1 through November 30):
Use the code FREESTAND for a free Steel Stand (worth $209) with a purchase of the AD80 adjustable dumbbells (limited to the first 300 sets).
Use both BUNDLE and 15OFF codes to save $139 on the AD80s and the All Cast Iron Stand bundle purchase.
Use code 15OFF on all products sitewide (except the AD80s), like the Smith machine, stands, rowing machines, bikes, magnetic adder weights, and benches, to get 15% off.
Best Black Friday Deals on Supplements and Nutrition
Legion: For the entire month of November, BOGO 50% off individual products and get a Legion gift card for orders over the below tiers:
$10 gift card on orders over $99
$20 gift card on orders over $149
$40 gift card on orders over $199
Best Black Friday Deals on Smart Home Gym Equipment
Tonal: $500 off, plus an additional $200 off with the code BRMSP4BFR(deals run from November 6 at around 10 AM EST through December 4)
Tips for Finding the Best Black Friday Fitness Deals
Shop Early
For the past couple of years, Black Friday hasn’t been just one day. Brands start offering deals as early as November 1 and run promotions and flash sales all month long. It’s worthwhile to start making your fitness wishlist as soon as possible. Otherwise, the item you want may be out of stock by the time Black Friday arrives.
Additionally, some companies offer their biggest and best deals for a limited number of hours on Black Friday. Hard as it may be to wake up early after a day of eating and lots of family time, it can be worth it to score major discounts on the best barbells, kettlebells, rowers, and more.
Research Pricing History
A common tactic amongst retailers is to jack up the prices of big-ticket items right before Black Friday and then offer discounts on the increased price. Ill-informed consumers may think they’re getting a good deal. In reality, they’re actually not saving much money at all. The discounted price usually ends up being close to the original price.
In the weeks before Black Friday, monitor the price of your desired items. You can set price alerts with mobile apps and browser extensions like Karma. Camelcamelcamel is a good resource for price-tracking items sold on Amazon. With these tools, you’ll be able to determine if you’re getting a legitimately good deal on Black Friday.
Install Browser Extensions for Coupon Codes and Cashback Rewards
Speaking of browser extensions, you may want to sign up for one that offers cashback rewards at various online stores. One of the most popular ones that I can personally vouch for is Rakuten. When you make a purchase on a participating retailer’s website, Rakuten gets an affiliate commission based on a pre-determined percentage. Instead of keeping that commission, they share it with you.
Many companies also increase the percentage you get back for Black Friday and Cyber Monday. A brand that normally offers two percent cashback throughout the year may increase it to 10 percent for these two days.
The one drawback of Rakuten is that it only pays out commissions once every quarter. If you want more immediate savings, try the Capital One Shopping or Honey browser extensions. During checkout on participating retailers’ websites, Capital One and Honey will search for the best coupon codes and apply them to your order.
Sign Up for Emails and Texts
It’s common for companies to offer exclusive deals only to customers who opt into emails and texts. If there’s a piece of fitness equipment you really want, I recommend signing up for email and/or text alerts from the company. This way, you won’t miss out on a significant discount or risk the item selling out before you’re able to jump online.
FAQs
Does REP Fitness do Black Friday?
REP Fitness has offered Black Friday sales in previous years. In 2022, they offered 10 percent off an entire purchase. They also had flash sales on individual items throughout the month. We haven’t received details on their 2023 Black Friday offers but will update this page as their deals become available.
Is Black Friday the best time to buy a treadmill?
Black Friday can be a great time to buy a treadmill. Popular brands like NordicTrack and Sole offer sales throughout the year, though they typically offer the biggest discounts around Black Friday and Cyber Monday. You may also have luck searching for treadmill deals on New Year’s Day and for a couple of days afterward.
Does Rogue Fitness have Black Friday deals?
Rogue Fitness has what they call “Matte Black Friday.” This event has historically run through the entire month of November. In 2022, Rogue’s Matte Black Friday event included Hot Deals on select items, dumbbells for as little as $1 per pound, and $75 max shipping on various squat racks. The event also included hundo pricing, where the cost of shipping decreases as you add more weight in products like kettlebells and bumper plates to your cart. Rogue hasn’t released details of their 2023 Black Friday deals yet. We’ll update this page as we receive more information.
Does Peloton do Black Friday sales?
In the past, Peloton has done Black Friday sales. In 2022, they offered deals on apparel and discounted their bikes and treadmills. They also offered free accessories, like cycling shoes and workout mats, with the purchase of a bike or treadmill. We will provide more details on their 2023 Black Friday sales when they become available.
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Top bodybuilders from around the world will try to parlay their chiseled physiques into championship glory at the 2023 Olympia in Orlando, FL. Scheduled for Nov. 2-5, 2023, the most prestigious show in the sport will feature athletes from 11 International Federation of Bodybuilding and Fitness Pro League (IFBB Pro League) divisions, including 2022 Men’s Open winner Hadi Choopan and king of the Classic Physique category Chris Bumstead.
While you can watch the contestants pose in person by purchasing tickets to the event at mrolympia.com, you don’t necessarily have to travel to the Sunshine State to see bulging biceps, sculpted shoulders, and defined abs. You can catch all the action from Joe Weider’s 2023 Olympia Fitness & Performance Weekend from the comfort of your own home via pay-per-view for $74.99 on olympiaproductions.com.
Not only does the package cover pre-judging and finals for all divisions, but it also includes the Olympia press conferences and Olympia EXPO. As a bonus, the pay-per-view also includes coverage of the 2023 Amateur Olympia, which is scheduled to take place from Oct. 31 through Nov. 1, 2023.
2023 Olympia Schedule
Once the action kicks off in Orlando, there will be ample opportunities for fans to see athletes from all 11 divisions display their physiques for the judges. With a jam-packed schedule and plenty of anticipation about who will be crowned Mr. Olympia this year, here’s a detailed breakdown of what’s taking place at the Orange County Convention Center,
Note: All times listed below are in Eastern Standard Time (EST).
Tuesday, Oct. 31
Amateur Olympia — Women’s Judging & Finals: 8 a.m.
Wednesday, Nov. 1
Amateur Olympia — Men’s Judging & Finals: 8 a.m.
Thursday, Nov. 2
Olympia Press Conference: Noon
Friday, Nov. 3
Olympia World Fitness EXPO: 9 a.m.
Olympia Pre-Judging: 9:30 a.m.
Fitness
212
Figure
Women’s Physique
Ms. Olympia
Wellness
Olympia Friday Finals: 6 p.m.
212 Olympia
Fitness
Figure
Women’s Physique
Ms. Olympia
Wellness
Mr. Olympia Pre-Judging: 6 p.m.
Saturday, Nov. 4
Olympia Pre-Judging: 9 a.m.
Classic Physique
Men’s Physique
Bikini
Wheelchair — Pre-Judging & Finals
Olympia Saturday Finals: 7 p.m.
Mr. Olympia
Men’s Physique
Bikini
Classic Physique
New Qualification Rules
There will be more pressure to perform than ever before for the current crop of contestants. After all, changes to the Olympia Qualifying System (OQS) will make it more difficult for athletes to earn an automatic berth in the 2024 contest.
On Oct. 23, 2023, Olympia owner Jake Wood delivered a major update via Instagram about new rules that will have an immediate impact on the bodybuilding community.
“Starting with this year’s event,only the top 3 in the Mr. Olympia will automatically qualify for the following year’s Olympia. We are making this change in an effort to add some additional star power to the various regional events held worldwide. This change is being made with the full support of the IFBB Pro League as we all share an interest in maintaining a system that strengthens events at all levels,” Wood wrote.
With only the top three finishers punching their ticket to the 2024 Olympia, that could leave some talented competitors on the outside looking in once everything culminates in Orlando. And given the quality depth in some divisions — especially Men’s Open and Classic Physique — the battle to be one of the last three people standing should be particularly fierce.
Complete Olympia Rosters by Division
You may be familiar with household names like Chris Bumstead and Derek Lunsford, but other lesser-known bodybuilders will also do their best to impress the judges over the weekend. Here’s a full division-by-division breakdown of the rosters for the 2023 Olympia.
Even if you don’t have access to the pay-per-view, Breaking Muscle will provide all the results from the 2023 Olympia on a live leaderboard. So, make sure to visit us throughout the weekend for the latest updates from the most prestigious bodybuilding contest of the year.
Jim’s a good sport and humors all my silly questions, no matter how many times he has to respond with “No, I don’t think I could successfully wrestle a bear.”
“But what if it was a small bear?” -Paul
Before we dive into Jim’s insights, let’s quickly recap what this “rule” entails, in case you missed the video.
The 30-30-30 Rule: Kickstart your day with 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio.
Simple, right? The claim is that this combo will make body fat vanish like magic.
Intriguing.
So I asked Jim, “What’s your take on this?”
Here’s what Jim shared:
While it’s a snappy strategy, it’s crucial to remember that not all “rules” are created equal, especially in the world of fitness.
Most advice is not one-size-fits-all mandates. What works wonders for one person might not have the same effect for another.
He then broke down each section a bit:
#1) Do I Need 30 grams of Protein for Breakfast?
Starting your day with a protein-packed breakfast is fantastic. It helps to maintain muscle and keeps you feeling satisfied.
But does it have to be exactly 30 grams?
Absolutely not!
That number is not some magic incantation that unlocks fat loss. You may be eating more or less protein.
#3) Do I need 30 minutes of cardio in the morning?
Cardio is a fantastic way to get moving and burn some calories.
But whether you prefer it in the morning, afternoon, or evening is entirely up to you. Do what works best for your schedule and that you find to be most sustainable.
There is not some secret fat loss power-up that you’re missing out on by going for a walk at lunch instead of in the morning.
Fitness is not about fitting into a prescribed mold; it’s about finding what works best for you and your lifestyle.
While catchy strategies and specific numbers are easy to remember – they often stress us out about tiny details that ultimately don’t make a big difference.
Are we eating enough protein and moving around?
Then you’re doing good. Keep at it!
Alright, I think that wraps it up for now.
I’m off to ask Jim how he’d fare against an alligator.
-Paul
PS: I’m not the only one who gets to fire off fitness questions at an expert.
Our clients in the coaching program get that privilege too!
(Although there are probably a lot fewer “coach versus a wild animal” type inquiries.)
If you’re curious about our program, schedule a chat with our team right here:
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Facing heavy rain and a field of fierce competitors over the course of four days, 2023 CrossFit Games winnerLaura Horvath and second-Fittest Man on Earth®Patrick Vellner both became two-time Rogue Invitational champions by winning their respective divisions at the 2023 Rogue Invitational. The current Fittest Woman on Earth® earned her place atop the podium for the second straight year with a dynamite performance at Dell Diamond stadium that included three event victories.
Meanwhile, Vellner just edged out reigning Fittest Man on Earth® Jeffrey Adler to take home the Men’s Individual crown for the second time in four years. Despite dealing with adverse conditions, that didn’t stop the athletes from showcasing their strength, speed, and stamina for the fans who weathered the storm in Round Rock, Texas.
With nine events that tested their strength and conditioning (as well as their mental fortitude), the CrossFit participants at the 2023 Rogue Invitational deserve tremendous credit for enduring a difficult challenge. While the two winners had a couple of hiccups, both Horvath and Vellner accumulated enough points to emerge victorious and secure lucrative paydays.
Here’s an event-by-event breakdown of how each champion performed:
Laura Horvath 2023 Rogue Invitational Event by Event Performance
Other than struggling to make it through “10th Inning” at the start of Day Two, Horvath had little trouble completing the other eight events on the schedule. In fact, she secured a top-three finish in six of the nine events, including wins in “The Circus,” “Hulk Hands,” and “The Cleanup.”
Of course, the 2023 CrossFit Games winner needed every point to fend off six-time Fittest Woman on Earth® Tia-Clair Toomey-Orr, who showed no rust in her first competition since 2021. Ultimately, though, Horvath outlasted her peer in what proved to be a neck-and-neck battle till the very end.
Texas Heavy — Fourth place
Seat at the Bar — Second place
The Circus — First place
10th Inning — 14th place
The Duel III — Second place
Max Deadlift — Third place
Hulk Hands — First place
Big Cat — Fifth place
The Cleanup — First place
Pat Vellner 2023 Rogue Invitational Event by Event Performance
Although he got off to a slow start, Vellner more than made up for his lackluster showing in “Texas Heavy” by rattling off top-three finishes in four of the next five events. That string of standout performances helped him climb atop the leaderboard and maintain a slim lead over Adler, who ultimately came up 20 points shy of the No. 1 spot.
Vellner, a seven-time CrossFit Games competitor who won the Rogue Invitational in 2020, delivered his best performance in “Seat at the Bar.” The Canadian native took home second in the event by completing the 20-15-10 rep scheme of log muscle ups, followed by five back squats of 375 pounds (170 kilograms) in six minutes and 47 seconds. He also demonstrated excellent strength by tying Tudor Magda for the second-highest deadlift with a 595-pound (270-kilogram) pull on Event No. 6.
Not only did Horvath and Vellner become multiple-time Rogue Invitational champions over the Oct. 26-29 weekend, but they also became substantially wealthier for their efforts. Finishing ahead of the pack earned them each a record-setting prize purse of $280,304.30. Considering the second-place finishers took home roughly a third of that amount ($97,780.57), it’s safe to say the 2023 Rogue Invitational winners can appreciate all the blood, sweat, and tears they poured into their training to prepare for the four-day showdown at Dell Diamond.
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Multivitamins are often associated with being healthy, but they’re not all created equally. Some dietary supplements become contaminated with harmful compounds, like arsenic, which can cause numerous health issues. Others may contain artificial coloring, preservatives, and sweeteners that cause GI symptoms and offer no nutritional value. We certainly want to avoid these things, but it’s not always clear that they’re included by just looking at the supplement facts list.
As a public health professional, I aim to help individuals peel back the curtain so they can make an informed decision about what they consume. Today, hundreds of multivitamins sit on virtual and physical store shelves, making it challenging to pick the best one for you. At Breaking Muscle, we’ve decided to make this process easier by uncovering the eight best multivitamins on the marketplace today. Keep reading to find out which one is best for you and what you should pay attention to when reviewing the numerous options.
How We Chose the Best Multivitamin
Coming up with a list of the best multivitamins was no easy feat. Nonetheless, we wanted to simplify the selection process for you, so we decided to put about two dozen multivitamins to the test.
To narrow it down, the Breaking Muscle Team created a list of important factors that matter when picking a multivitamin. Those factors included assessing the ingredients, taste, smell, swallow-ability, side effects, third-party testing, and initial results. One by one, we tried and debriefed multivitamins and eliminated those that didn’t meet our standards. The result of this comprehensive testing process is the list you see below, with each multivitamin categorized based on the type of person it would benefit the most.
Whether you’re an athlete who has to watch the ingredients you consume or an individual who simply prefers premium ingredients, the Transparent Labs Multivitamin is a solid choice. Their formula consists of 19 essential vitamins and minerals that may reduce fatigue and support a healthy immune system. In addition, these nutrients are bioavailable, meaning they should be absorbed adequately so you can get the most out of them. The formula also includes supporting herbs and antioxidants, making it easily one of the best multivitamins overall.
What’s impressive about this multivitamin is that it uses therapeutic doses, meaning that more of a nutrient is included than what’s needed in a day. Out of 19 vitamins and minerals, 11 of them provide more than 100 percent of the daily value. For example, there are 200 micrograms (mcg) of vitamin B12, which is 8,333 percent of the daily value. Although that sounds like a lot, taking more than the daily recommended dose isn’t considered harmful because the body doesn’t store excess B12. What’s not used will be passed through urine.
Vitamin B12 assists with creating DNA and also keeps our nerves and blood cells healthy. Those deficient in Vitamin B12 often feel weak and tired, which might explain why some people taking this multivitamin feel more energetic.
Transparent Labs’ formulation also includes four other B vitamins (B1, B5, B6, and B7) but lacks the other three (B2, B3, and B9). In particular, the inclusion of B9 (folate/folic acid) would have been nice, as one study revealed that it may help prevent cardiovascular disease when combined with B12. (1) Nonetheless, this formulation still includes many other vital nutrients in high doses, like vitamin C, vitamin D, vitamin K, and chromium.
One 2017 study revealed that vitamin C supplementation can prevent and treat respiratory and systemic infections. (2) A 2022 evidence-based review found that vitamin D may reduce the risk of falls, improve pain in those with fibromyalgia, and reduce the risk of type 2 diabetes in patients with prediabetes. (3)
Research also shows that vitamin K assists with bone formation, insulin sensitivity, and preventing cancer. (4) The mineral chromium (a.k.a. Chromax) helps with the absorption of carbohydrates, proteins, and fats and aids blood glucose regulation. While it is found in some foods, it’s only in small amounts, so it’s great that they provide 67 micrograms here (193 percent of the daily value).
The inclusion of organic ashwagandha, Coenzyme Q10, and boron set this vitamin and mineral supplement apart from the rest. Ashwagandha is an adaptogen that can improve how the body handles stress, boosts cell-mediated immunity, and protects against cellular damage. (5) Coenzyme Q10, a fat-soluble compound, may reduce muscle pain and improve exercise performance. (6) Lastly, boron is necessary for the growth of bone and wound healing. In addition, it can reduce levels of inflammatory biomarkers. (7)
Overall, this dietary supplement has a lot to offer, and it does this at a reasonable price. A 30-serving container is $29.00. While that might very well be more than the ones you see in retail stores, it includes ingredients you likely wouldn’t find in those.
Plus, it has an Informed Choice certification, meaning that each month, at least one lot and/or batch is randomly tested for banned substances. One downside, however, is that one serving is equal to four capsules, which will be a no-go for many.
Best Multivitamin for Men Over 50: Lifeforce Peak Healthspan
Includes sesame, which some people may be allergic to
Guys over 50 looking for a men’s multivitamin formulated with them in mind should consider Lifeforce’s Peak Healthspan. It has therapeutic dosages of vitamins and minerals that may help with cognitive health, multi-organ function, and cellular resilience. In addition, it includes unique blends of botanical nutrients known to assist with aging gracefully.
A quick look at the supplement facts label will reveal that this multivitamin has 156 percent of the daily value of vitamin D. But why so much? According to one study, vitamin D deficiency is common in older American men, especially during the spring and winter. (31) Interestingly, older men commonly deal with conditions that are potentially linked to a vitamin D deficiency, so supplementation is vital.
Niacin, also known as vitamin B3, is found in ample amounts, too (813 percent of the daily value). This vitamin helps to convert nutrients into energy, makes fats and cholesterol, and creates and repairs DNA. The latter is especially important to older adults, as aging naturally results in cell damage, which can lead to cell death or mutation. (32) Fortunately, the antioxidant effects associated with niacin may be able to help. It also plays a role in helping the body create sex and stress-related hormones. This may explain why niacin aids in improving erectile function in some men. (33)
This multivitamin features NAD3, a propriety blend of Wasabi extract, theacrine, and cuprous niacin (copper and niacin). In a 2020 study on Wasabi, researchers found that this spice prevented the development of hypertension in rodents that followed a high-fat, high-carb diet. (34) Another study published that same year noted that it could assist in managing obesity, so Wasabi shows much promise. (35)
Theacrine is an alkaloid that’s structured similarly to caffeine and may increase physical performance. In a 2019 study, researchers found that male and female soccer players who used TeaCrine® (a compound containing pure theacrine) had increased performance capacity and endurance. (36)
Another ingredient, BetaPower, shows some potential, too. Supplementation of betaine anhydrous has been shown to increase strength and power. (37) One study even revealed that it may reduce adipose tissue, which plays a role in age-related metabolic dysfunction. (38)(39) Adipose tissue causes inflammation and interferes with immune and skeletal muscle cells, so it’s nice to see an ingredient that combats that.
For a 30-serving container, where one serving equals three capsules, you can expect to pay about $115. Peak Healthspan should be taken before lunch as it may cause jitteriness if taken too close to bedtime. In addition, not everyone requires three capsules, so pay attention to your body and adjust as needed. Lastly, it’s unclear if this men’s multivitamin is third-party tested, and it does include one allergen: sesame.
Fellas, are you looking for a solid men’s multivitamin to boost your energy during the day and help you relax and recover at night? The Onnit Total Human multivitamin has just the key nutrients for that! However, it is probably unlike any other supplements you’ve tried. It includes two packets and multiple pills. You’re supposed to take one packet in the morning and another at night.
One of our Breaking Muscle staff members who tested this multivitamin said he was able to swallow all the pills in one pack at the same time, but other people may want to break it up because it is a lot.
The daytime packet includes ingredients that may help with cognitive function, cardiovascular endurance, bone strength, and energy production. For example, there are therapeutic doses of all the B vitamins, vitamin E, and chromium. The packet has numerous trademarked blends, too, like the flow blend, performance blend, and immune blend, just to name a few.
To give you an example, the performance blend includes cordyceps, green tea, ashwagandha, astragalus, and Rhodiola. Cordyceps is a fungus that may delay the aging process, increase natural endurance, and nourish the body’s immune system. (16) Rhodiola has traditionally been used to manage stress-induced fatigue and improve physical performance. (17)
The nighttime packet has ingredients that can promote relaxation, immune system support, and total body support. You’ll find therapeutic doses of vitamin B6 and vitamin C, which are both associated with enhancing immune function. The nighttime pills also contain vitamin D. A study found that men with low levels of that nutrient may be twice as likely to have a heart attack, so the inclusion of vitamin D in Onnit Total Human is noteworthy. (18)
There’s also a trademarked tranquility blend with valerian root, chamomile, lemon balm, and jujube. Valerian root has historically been used as a sleep aid, and chamomile can help promote calmness. (19)(20) Lemon balm may improve symptoms associated with anxiety and depression, while jujube has anti-inflammatory and anti-bacterial functions. (21)(22)
Some ingredients show up in both the daytime and nighttime packets. For instance, turmeric, fish oil, krill oil, spirulina, and chlorella are there to encourage all-day general wellness. Turmeric, a spice often used for medicinal purposes, can help to manage inflammatory and oxidative conditions. (23) It also has the potential to boost recovery and performance in those who exercise. Krill oil is said to help with muscle recovery following resistance exercise and may even assist with brain development and improved cognition. (24)(25)
With all these ingredients, you would think there’d be some notable side effects, but our tester only experienced more vivid dreams. A couple of consumers said it made them feel sluggish, though, so it depends on the person. My partner, who was deployed overseas with guys who used this exact supplement, said that people swore by them. Since they couldn’t follow a balanced diet, these came in handy.
For around $137.95, you’d get a 30-day supply of various vitamins, minerals, and botanical nutrients. If you’re not ready to completely take the plunge, consider getting a seven-day supply for about $25.97. Onnit offers a Keep-It Money-Back Guarantee, so if you get a trial size and don’t like it, you can get a refund without returning the product.
Best Multivitamin for Women: Ritual Essential for Women Multivitamin 18+
Lacks nutrients often found in other multivitamins
Pricey
Requires a subscription
A few complained of heartburn
It’s not every day that a multivitamin has been peer-reviewed, but the Ritual Essential for Women Multivitamin 18+ has, which is why it’s our top choice for a women’s multivitamin.
The Ritual Essential Multivitamin for Women 18+ at the Breaking Muscle testing facility
The study divulged that women who used their multivitamin supplement had seen increases in vitamin D and omega-3 DHA levels in 12 weeks. (8) While this is certainly promising, there were some study limitations. For one, the participants were young and healthy, so it’s unclear if these vitamins would be helpful to someone with a metabolic condition. In addition, it’s unclear how much physical activity or sunlight exposure participants had, which could’ve altered vitamin D and omega-3 levels. Therefore, keep these things in mind as you assess if this is the best women’s multivitamin for you.
What’s interesting here is that this daily multivitamin does not offer as many essential nutrients as others. Ritual stands by the “less is more” phenomenon. For instance, you’re not going to find copper, selenium, calcium, or vitamin C in this product because 1) they feel you’re probably already getting enough of those nutrients from your diet, and 2) too much of some nutrients can negatively impact another.
According to WomensHealth.gov, the following essential nutrients are important for women’s health: vitamins B9, B12, and D, as well as calcium and iron. The Ritual multivitamin includes four out of five of those but also includes a few other ingredients. But first, let’s clarify why the four vitamins we need and that are included in this formula are important.
Vitamin B9 (folate) is crucial for women, especially if they plan on getting pregnant. The body needs it to make new cells and assist with protein metabolism. Not having enough during pregnancy could result in congenital disabilities. This is why you’ll usually see this ingredient in prenatal multivitamins. It may help with fertility as well. One study even revealed that a high intake of supplemental folic acid (>800 micrograms per day) correlated with increased implantation rates, clinical pregnancy, and live births. (9) This supplement happens to have 1,000 micrograms.
Studies show that adequate levels of vitamin B12 are associated with maintaining pregnancy and ovarian health. (10) Ritual’s multivitamin provides 333 percent of the daily value, so women will get a dosage that’s generous enough to accommodate their nutritional needs.
Then there’s vitamin D, a nutrient needed to help absorb calcium and maintain bone health. (11) As women age, they experience a decrease in estrogen, a hormone that prevents bones from getting weaker. Ritual’s multivitamin can help. In fact, one study found a 23–43% reduction in the risk of a hip fracture in women who used vitamin D3. (12) Another study even discovered that increased vitamin D levels could improve muscle performance. (13)
Our bodies need iron to create hemoglobin, but menstruation, childbirth, and pregnancy can cause an iron deficiency. Such a deficiency can lead to decreased exercise capacity, extreme fatigue, and poor work performance. (14) Thankfully, this multivitamin provides 44 percent of the daily value.
Other nutrients found in this supplement include vitamin E, magnesium, boron, omega-3 fatty acids, and vitamin K2. A study revealed that vitamin E is highly beneficial to female reproductive health. (15) This essential vitamin is associated with improved endometrial thickness, reduced risk of pregnancy complications and pelvic pain, and a slowed progression of gynecological cancer.
I can’t forget to mention that each ingredient is traceable, meaning you can find the supplier and final place of manufacturing on Ritual’s website. This multivitamin is also USP (United States Pharmacopeia)-Verified. Such a designation lets consumers know that this product was created following the FDA’s current Good Manufacturing Practices and doesn’t include harmful levels of certain contaminants. Their delayed-release capsules are made with their patented beadlet in oil technology, which is said to help with absorbency. There’s also a hint of mint to make taking two pills a day more enjoyable.
Besides the subscription model and the $33 per month price tag, users are generally satisfied with this multivitamin. The Breaking Muscle product testing team enjoys the minty flavor and finds the capsules easy to swallow. They also noted that they didn’t experience any side effects, while other multivitamin tablets cause stomach upset.
Looking for a multivitamin that may help boost your testosterone levels? If yes, consider XWERKS Rise. Its unique formula may naturally optimize nutrient and mineral intake so you can become stronger and feel more energized. Admittedly, this one has the most unrecognizable active ingredients compared to other multivitamins on this list. Besides zinc and boron, the rest will leave you wondering, “What in the world is this?” As a result, I’ll explain each ingredient so you can discern if XWERKS Rise will meet your needs.
Before jumping into the supplement facts, let me clarify why testosterone is important. Testosterone is a sex hormone that contributes to muscle size and strength because it stimulates protein synthesis. It gives men masculine characteristics and is especially important if you’re bulking. Therefore, a lack of it could stand in the way of your fitness goals.
Although exercise, particularly resistance training, can boost serum testosterone concentration to some degree, factors like age, stress, poor sleep hygiene, and a higher body weight could inhibit that. (42)(43) In fact, research shows that after age 35, there is often a decline in circulating testosterone concentration. (44) As a result, having a solution like XWERKS Rise could make a difference in muscle optimization.
You’ll see 15 milligrams of zinc on the supplement facts label, which makes up 136 percent of the daily value. A 2022 study revealed a correlation between zinc deficiencies and low testosterone levels. (45) Another study looked at men who received 30 milligrams of zinc daily and found increased testosterone levels in their bodies. (46) Therefore, it’s safe to assume that including this nutrient in XWERKS Rise is one way to promote muscle building.
Tongkat ali powder is an herbal medicinal plant that may increase testosterone levels and lessen symptoms associated with aging changes in males. In a study of 13 physically active men who received the plant, researchers discovered that all participants had increased free testosterone and muscular force. (47)
Shilajit extract, a powder found in the rocks of the Himalayas, is associated with boosting testosterone levels, too. A clinical study showed a significant increase in testosterone in men aged 45 to 55 who received 250 milligrams of Shilajit twice daily. (48)
Even BioPerine, a type of black pepper that may be easier for the body to absorb, impacts testosterone. In a 2018 study, rats were given five to 10 milligrams of BioPerine in Vitro, and their testosterone levels increased as well. (49)
So, does XWERKS Rise work? Well, the research behind its ingredients certainly suggests that it does! But, as with any supplement, it’s no miracle solution. In addition, you should use caution with supplements like this, as increasing your testosterone levels could come with some undesirable side effects, like mood and skin changes.
For around $49, you’ll get a 30-serving container. You’re supposed to take two capsules daily, and XWERKS suggests you pair it with their Ashwa (ashwagandha) gummies.
For women over 50, it’s important to get a good helping of calcium, potassium, omega-3 fats, and vitamins B12 and D. After menopause, women require more calcium and vitamin D to combat osteoporosis and prevent fractures. (26)
As we age, it also becomes more difficult for our bodies to absorb vitamin B12. (27) Research on omega-3 fatty acids even shows that those who consume this nutrient may have less cognitive decline. In addition, a 2021 study showed evidence that fish oil improves heart health. (28) Therefore, finding a multivitamin that includes at least some of these essential nutrients that support healthy aging is critical. The Ritual Essential for Women Multivitamin 50+ checks some of those boxes.
Like the other Ritual multivitamins on this list, this one also includes traceable ingredients and a delayed-release capsule design with a mint flavor. It has no artificial colorants or GMOs and is free of major allergens and gluten. What’s different, though, is that there are more of the vitamins E, B12, and K, as well as high-quality magnesium.
Some research found that women over 65 taking vitamin E had a 26 percent decrease in nonfatal heart attacks and a 49 percent decrease in cardiovascular death rates. In addition, vitamin K may have a protective effect against age-related conditions like osteoarthritis and cardiovascular disease. (29) Also, growing older is associated with a change in magnesium metabolism, and deficits in this mineral are connected with sleep disorders, muscular diseases, psychiatric conditions, and bone fragility. (30) So, including more of those nutrients in this formulation is a good idea.
While it’s missing calcium, your current diet likely already satisfies this nutrient need. Calcium is found in many food sources, like yogurt, kale, spinach, tofu, and even almond milk. This multivitamin includes calcium-helper nutrients, though, like boron, D3, K2, and magnesium. You’ll also notice that iron isn’t included in their formulation, and there’s a good reason for that. The need for iron decreases following menopause; thus, extra iron isn’t recommended for older women. In addition, it could cause GI side effects, like heartburn, cramps, and nausea.
The stomach acid-resistant vegan capsule does help with absorption, but the form of some of these ingredients plays a role, too. For example, Ritual uses chelated magnesium, which may be more easily absorbed by the body.
For $39.00, you’re getting a 30-day supply of a well-formulated multivitamin that aids in supporting the health of older adults. Each batch is tested in-house, and third-party testing is occasionally done as well for good measure. However, do note that this is a subscription, so once you purchase one, you’ll automatically be sent another one a month later. If you want to change or cancel your subscription, you can do so from your account page on the Ritual website.
Whether I’m looking for gummy vitamins at Target or Amazon, one women’s multivitamin supplement I know I will see on the shelves is Olly. It’s practically everywhere! Plus, its affordable price is attractive to ladies on a budget.
Olly is void of artificial flavors and colors. It provides 18 essential nutrients, including all eight B vitamins. The other women’s multivitamins on this list are missing all of them except B9 and B12, so it’s nice to see them here. Although B1 (thiamin) deficiencies are rare, pregnant and breastfeeding women need more of it. The same goes for vitamin B2. Vegans, vegetarians, and pregnant women are at greater risk of deficiency, so a little boost could go a long way.
By taking this multivitamin, you’ll be able to satisfy 100 percent of the daily value for vitamins D, E, B5, B6, B9, and iodine. In women of reproductive age, iodine deficiency is becoming more common. (40) It can lead to fertility issues, an enlarged thyroid gland, thinning hair, and impaired mental function.
There are also nutrients that more than exceed the recommended daily value, such as vitamin B12 and biotin. Biotin assists with breaking down the carbohydrates, proteins, and fats in food. However, it’s also popular in the beauty industry, as it’s claimed to help with brittle and thinning hair. (41) This multivitamin has 150 micrograms of biotin, which makes up 500 percent of the daily value. While that might seem like way too much, it’s still considered safe. B12 and biotin are water-soluble, so taking high doses is still safe since you’ll just end up urinating what your body doesn’t need.
As previously mentioned, this multivitamin is NSF Certified, meaning NSF International conducts random onsite inspections of products and manufacturing facilities to ensure they meet specific standards. They review supplement labels to ensure what’s stated is actually in the bottle, conduct a contamination review, and complete a toxicology review to verify product formulation. Since the Food and Drug Administration doesn’t assess and approve dietary supplements before they hit the market, it’s always nice when a company goes through this extra third-party testing.
The majority of consumers love these berry-flavored gummies but aren’t a fan of the smell. A member of the Breaking Muscle team even says they taste pretty good but smell kind of odd. She also mentions that they have a weird aftertaste. Also, these wouldn’t be suitable for those following a vegetarian or plant-based diet. Gelatin is one of their ingredients, and it’s made from animal collagen.
Overall, for about $13.99, you get a lot of bang for your buck. Olly gummies are easy to take, offer several essential nutrients, and come from a Certified B Corporation. Companies with that designation must meet certain environmental and social performance standards.
Best Multivitamin for Kids: Nature Made’s Kids First® Multivitamin + Omega-3 Gummies
We all know that good nutrition is necessary for proper child development, but getting kids to eat nutritious food isn’t always easy. They either don’t like the taste or the texture. Or maybe they’re not picky at all, but you just want to make sure they’re getting what they need. Whatever the case, a great multivitamin for kids, like Nature Made’s Kids First® Multivitamin + Omega-3 Gummies, is a practical solution.
Nutritional deficiencies among children aren’t as likely in the United States, but one of the most common deficiencies is vitamin D. (50) Nature Made Kids First Multivitamin contains 25 micrograms of vitamin D. This makes up 125 percent of the daily value for children over four years old, which is plenty. Kids need this important nutrient to build strong bones and teeth.
Children need a good supply of B vitamins too, as those assist with energy production, metabolism, and more. (51) While not all of them are included here, four of them are: B3, B6, B9, and B12. A 2016 study established that vitamin B12 plays a significant role in child growth and brain development. (52) Fortunately, three micrograms of that is provided in this formula (equal to 125 percent of the daily value).
Some of the other vitamins and minerals you’ll find here are vitamins A, C, E, and zinc. Vitamin A helps with vision and cell growth, vitamin C and zinc are necessary for combatting infections, and vitamin E assists with neurodevelopment in children. (53)(54)
One other key ingredient in this formula is omega-3 fatty acids (113.5 milligrams). A 2020 study found that omega-3 supplementation during childhood may reduce the risk of allergic diseases, like asthma and eczema. (55) This is huge, as asthma is the leading chronic disease in children and could result in quality of life and study performance issues. (56)
This Nature Made kids multivitamin is free of artificial flavors and sweeteners, synthetic dyes, gluten, and high fructose corn syrup. It does have two grams of added sugar, though. One consumer commented that the sugar coating leaves a bad aftertaste and leaves her kiddos with sticky fingers.
For $17.59, you’ll get 70 gummies, which should last a little over a month or two, but how long they last really depends on the child’s age. It’s suggested that children between four and 13 take one a day, while those aged 14 to 18 should take two daily. Before you buy, understand that this product contains gelatin, so it’s not the best choice for vegans or vegetarians. Nonetheless, most kids find them tasty, and the gummies are USP-verified.
What Are the Benefits of Taking a Multivitamin?
Many people take multivitamins these days, but what is the benefit of doing so? I’ll share two major reasons below.
Potential Health Benefits
During different stages of our lives, our bodies need more of certain vitamins and minerals. The multivitamins for men and women over 50 often include more vitamin B12, while those for women of childbearing age contain more folic acid. Taking certain medications or having malabsorption conditions could change or prevent how your body digests and absorbs nutrients.
Imagine you have a cold. What do you reach for besides medicine? It’s probably vitamin C, which may boost your immune system.
Another example is if you notice problems with your hair and/or skin. It’s not uncommon to seek nutrients like vitamin E and/or biotin.
Convenience
Multivitamins help busy folks fill their nutritional gaps. Many of us are on the go and simply can’t make multiple balanced meals daily. Instead of going without your body’s nutrients, you could just take a capsule or gummy.
When Is the Best Time to Take a Multivitamin?
Most of the time, it’s best to take your multivitamin in the morning with food. However, double-check the instructions on the container to be sure. Some products, like the nighttime packet that comes with Onnit’s Total Human multivitamin, are meant to be taken before bed.
What To Consider When Buying a Multivitamin
I’ve purchased A LOT of multivitamins over the years, and honestly, I based my purchasing decisions on brand popularity and cost. Now that I’m more intentional about things like this, I pay attention to so much more than that. Unfortunately, many of those multivitamins ended up sitting in my medicine cabinet far past the expiration date, and I don’t want the same thing to happen to you. Therefore, here’s what you’ll want to consider when buying a multivitamin.
Individual Needs
Once upon a time, I followed a plant-based diet, and I can remember how tired I used to feel. After researching, I realized that I was more than likely nutrient deficient and decided to add a multivitamin to fill in the gaps. I eventually started to feel better.
Today, I’m back consuming some meats, but because I live in a cold state where I tend to hibernate for four to six months, I occasionally lack vitamin D. As a result, my doctor urges me to take a vitamin D3 supplement.
I’m sharing all that to clarify that you should pick multivitamins based on your individual needs. We all consume different foods and reside in different areas, so get nutrients you might not get from your diet or environment.
Dosage
When selecting a multivitamin, pay attention to the dosage of each ingredient. Also, take a look at the serving size to learn how much you’d need to take to get the dosage on the bottle. Some will say you must take two pills, while others might say eight. Taking less than the stated serving size may mean you don’t get the full effect, but taking more could be harmful. For example, consuming an excessive amount of magnesium could lead to difficulty breathing, muscle weakness, and/or an irregular heartbeat.
Percent Daily Values
In addition to the dosage, look at the Percent Daily Values (% DV). This tells us how much a nutrient in a serving contributes to an individual on a 2,000-calorie diet. To give you some perspective, the Ritual Essential for Women Multivitamin 18+ provides 45 percent of the daily value of vitamin E, so you’d need to get the rest from somewhere else. However, it also contains 250 percent of the daily value for folate, which should more than satisfy your need for this nutrient.
Ultimately, it all depends on your individual needs. Those with malabsorption issues may require more of certain nutrients to maintain good health. It’s best to check in with your physician and/or a registered dietitian to be sure.
Pre-Existing Health Conditions
Those with pre-existing conditions should avoid some vitamins and minerals. This is mainly because the prescription medications you take for your condition may not interact well with them. Fish oil, for instance, may increase the risk of bleeding, which isn’t good if you’re on a medication that reduces blood clotting.
Potential Interactions With Other Medications
Before taking a new multivitamin supplement, ensure it won’t negatively interfere with your medications. For instance, curcumin, a substance in turmeric, may change how your body interacts with antihistamines, antidepressants, antibiotics, and more. (57)
You might’ve also noticed that most multivitamins only have a small dose of potassium. A large dosage of this nutrient is banned because many people take potassium channel blockers, a type of blood pressure medication. These can actually raise your potassium levels and even lead to cardiac arrest. Therefore, they simply limit how much supplements can contain to prevent a drug-nutrient interaction.
If you’re unsure if you should be taking certain nutrients along with your medications, call your pharmacist and/or doctor. It’s always better to be safe!
Form
On this best multivitamins list, you probably noticed that many options came in capsule form. However, we included some soft gels and gummies, too. Always pay attention to the form and be honest with yourself about which form you prefer. If you know you hate capsules, you should probably look to soft gels and/or gummies. If you don’t like pills at all, gummies are ultimately a better alternative.
However, keep in mind that gummies tend to have added sugar and extra ingredients. Take a look at the Olly Women’s Multi, for example. It has two grams of added sugar and over 10 “other ingredients.”
Certifications and Third-Party Testing
Many people are shocked by this, but the FDA doesn’t review dietary supplements before they become available for purchase. As a result, companies can sell multivitamins without verifying if they’re safe or effective. This is precisely why third-party testing and certifications are so important. They show that the company took the extra step to verify if their product is safe.
Brands like Transparent Labs and Ritual have batches tested for contaminants and/or banned substances. For consumers, this provides extra peace of mind. After all, no one wants to take a multivitamin to potentially improve their health just to find mercury and lead in it.
Certifications, like the one from the Non-GMO Project, ensure that companies follow guidelines and standards that limit the risk of genetically modified organisms. If you pay attention, you’ll notice that many multivitamins say “non-GMO,” but they don’t have the Non-GMO Project Verified seal.
Ultimately, a product not being certified doesn’t mean it’s harmful or unsafe, but you do want to take precautions. If you’d prefer multivitamins that are third-party tested, look for Informed Choice/Sport, USP-Verified, NSF, and/or USDA Organic marks on the container.
Final Thoughts
I, and so many others on the Breaking Muscle team, have tried multivitamins that we eventually abandoned because they didn’t give us the results we hoped for. We don’t want you to have that same experience. As a result, we put this round-up together to help you make an informed decision and not waste your hard-earned money. After all, many of these options aren’t cheap!
Be sure to check with your doctor before taking a new multivitamin. While they are generally safe, ensuring they are specifically safe for you is best.
The brand of a multivitamin isn’t everything, as less popular ones could still be good. However, brands do set an expectation. For example, if you want transparent labels and scientifically backed ingredients, Transparent Labs shines in this regard. If you desire traceable ingredients and extensive testing, Ritual is an excellent choice. Want products sold by a Certified B Corporation? Check out Olly.
Ultimately, which brand you go with depends on your lifestyle and values. There’s something on our list that’ll cater to practically everyone.
Is it healthy to take a multivitamin every day?
In general, the potential benefits associated with taking a multivitamin daily are greater than the potential risks. However, it’s best to check with your doctor first.
What are the healthiest vitamins?
There are 13 essential vitamins that play a role in how your body grows and functions. Those vitamins are vitamins A, C, D, E, K, and the B vitamins.
Does it really matter what brand of vitamins you buy?
Each brand follows different values, so choose the one that aligns with you. In the grand scheme of things, though, it doesn’t matter.
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For the last four years, no Classic Physique competitor has been able to outperform Chris Bumstead at the Mr. Olympia contest. The titleholder since 2019, he remains firmly in the driver’s seat heading into the most anticipated bodybuilding competition of the year.
With Bumstead and his peers making their final preparations for the 2023 Mr. Olympia show, the pressure is squarely on the four-time champion’s shoulders to fend off a crowded field headlined by 2023 Arnold Classic winner, and last year’s Olympia runner-up, Ramon Rocha Quiroz and Urs Kalecinski, who finished third at the 2022 Classic Physique Olympia. Luckily, though, Bumstead looks more than capable of delivering another first-place performance when he hits the stage for the Nov. 3-5 weekend in Orlando, FL.
Showcasing the size and symmetry needed to reach the top of the Classic Physique mountain, Bumstead gave fans an intimate look at his intense training style in a shoulder day workout vlog posted on his YouTube channel on Oct. 26, 2023.
Before embarking on his workout, Bumstead showed his preferred method for promoting a great pump, energy, and focus. He mixed his signature blue raspberry pre-workout supplement from Raw Nutrition with Pump, a stimulant-free pre-training supplement designed to increase blood flow and improve muscle fullness. That formula provided Bumstead with 200 milligrams of caffeine plus 10 grams of L-citrulline and an unspecified amount of beta alanine — two non-essential aminos acid found in many bodybuilding supplements.
Dumbbell Lateral Raise
Coming off a high-carb day that reinvigorated his brain and replenished his muscle glycogen stores, the determined bodybuilder hit the gym with a full tank and excellent focus. The intense workout begins at the 8:55 mark of the video.
Bumstead and his training partner started out with a classic shoulder day exercise: the dumbbell lateral raise. A time-tested deltoid-building movement, Bumstead used a pair of 45-pound (20.4-kilogram) dumbbells for his first set. He dropped down by five pounds (2.2 kilograms) on each of his next two sets, completing 12 reps on each one.
Plate-Loaded Shoulder Press Machine
Next, Bumstead showed off his strength on the plate-loaded shoulder press machine by working with five 45-pound plates per side on his first set. He removed one plate for his next set of this seated overhead press variation, making sure to control the weight throughout the movement.
Bumstead’s training partner provided plenty of verbal motivation (and a little bit of assistance) to help the reigning Mr. Olympia squeeze out the final few reps on his second and third sets. This push-based exercise directly targeted the front delts while also recruiting the triceps during the lockout phase.
Reverse Pec-Deck Machine
After hitting his shoulders from the frontal plane, Bumstead switched up his angle of attack by working on the reverse pec-deck machine. Making sure to keep his arms extended and his chest firmly against the pad, he retracted his shoulder blades and squeezed his rear delts and rhomboids at the top of every rep.
An exercise primarily aimed at increasing thickness and overall muscular development in the posterior shoulders, this adduction-based movement provided Bumstead with a terrific pump, bringing out the championship-level definition in his upper back.
After giving his anterior delts a break with the last exercise, Bumstead directly targeted them via the rope cable front raise. Setting up with a slight forward lean and a pronated (palms down) grip, he recruited his front delts to lift the rope from knee height to shoulder-level so his arms were parallel with the floor.
Using an unspecified amount of weight, it took every bit of effort for Bumstead to push through sets of 12 repetitions of the isolation movement. In addition to working all three deltoid heads (anterior, lateral, and posterior), this front raise variation also required his serratus anterior to act as a stabilizer during the exercise.
Standing Shoulder Press Machine
Despite having already performed an overhead press variation earlier, that didn’t stop Bumstead from going back to another push-based movement. This time, though, he utilized a standing shoulder press machine — and a much lighter load.
Bumstead started out with 95 pounds (43 kilograms) worth of plates per side, making sure to keep a neutral wrist position and his core engaged. After two sets that included partial reps at the end, he performed a drop set with a single 45-pound plate per side.
Cable Lateral Raise
For his final shoulder exercise, Bumstead performed a lateral raise variation. Rather than going the single-arm route, he worked both arms simultaneously by crossing the cables in front of him.
Undoubtedly feeling the effects of his muscle-building efforts, Bumstead made sure to keep his palms down and head neutral as he spread his arms apart and raised them to shoulder-level. The four-time Mr. Olympia only showed one set of this exercise.
Seated Calf Raise/Tibialis Raise
Even though it was labeled a shoulder workout, Bumstead worked on his lower body for a brief time by alternating seated calf raises with a unique tibialis raise to work the muscles along the front of his lower leg.
Beginning with the seated calf machine, he utilized a technique in which he flexed his calves halfway up before completing a full rep, Bumstead worked with a pair of 45-pound plates. Again, he only showed one set of this exercise before moving to a specialized seated machine that provided resistance as he raised he toes upward, working one leg at a time.
Classic Bodybuilding Shoulder Workout
Bumstead’s approach to working his deltoid so near to a major contest may not be typical of his standard muscle-building session but, as a whole, it may provide a high-intensity change of pace for your next upper body workout. If you were tempted to follow in the footsteps of the winningest champion Classic Physique has ever seen, here’s a recap of his pre-contest session.
Dumbbell Lateral Raise
Plate-Loaded Shoulder PressMachine
Reverse Pec-Deck Machine
Rope Cable Front Raise
Standing Shoulder Press Machine
Cable Lateral Raise
Seated Calf Raise
As the 2023 Mr. Olympia contest nears, other Classic Physique competitors can look forward to trying to take down a champion who just keeps getting better. With a winning mindset and the body to match, Chris Bumstead couldn’t be in a better position heading into the most important weekend of the year. And if he remains on the same path he’s been on for nearly half a decade, who knows how many more titles he’ll have a few years from now.
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As one of the foundational movements of any workout program, the push-up is more than just a means to increase your upper body strength and endurance. Depending on your hand position, tempo, and body angle, this seemingly straightforward exercise can provide a sufficient stimulus to not only build a bigger chest but also increase your core stability and overall fitness.
In fact, studies show that a higher baseline push-up capacity is associated with lower incidence of cardiovascular disease events. (1) Plus, perfecting your technique and expanding your push-up repertoire can put you in a more advantageous position to crush compound lifts like the bench press and overhead press.
Credit: Gorodenkoff / Shutterstock
While it may seem like second nature to drop to the ground and start pumping out reps like you did in middle school gym class, the first step to maximizing your strength- and muscle-building efforts is to make sure you understand the biomechanics of the good ole’ push-up. Once you’ve really mastered the basics, you can level-up your training by swapping out the standard form of this time-tested exercise with unique push-up variations that target specific muscles more directly.
Luckily, the push-up is far less complicated than something like the clean & jerk. Still, it’s critical to perform any exercise with the correct technique for safety and efficiency — and it’s not different in this case.
Because push-ups can place quite a bit of stress on your wrists, being aware about the alignment of your hands can go a long way in staying pain- and injury-free. In addition, knowing how to position your elbows can make a major difference in completing a clean rep or setting the stage for potential shoulder problems.
If you want to ensure you’re getting the most bang for your buck, here’s what you need to do to perform the perfect push-up.
Start in a “high plank” position with your hands slightly wider than your shoulders and your elbows just slightly bent. Maintain straight legs without dipping your hips toward the ground or hiking them upward.
Engage your core by pulling your belly button toward your spine.
Slowly lower yourself to the floor, making sure to keep your elbows tucked close to your sides as your arms bend toward a 90-degree angle.
Once you reach the bottom of the movement, contract your chest and triceps muscles and push back through your hands until you reach the starting position.
Muscles Worked During a Push-Up
Although many people look at the push-up as solely an upper body exercise, it’s actually a closed kinetic chain movement that involves multiple muscle groups from head-to-toe. Of course, since push-ups primarily involve the pectorals (major and minor) and triceps, it’s easy to see why they’re a popular choice for chest and arm day programming.
Yet when you consider the full scope of what the movement entails, you could make the argument that a push-up is truly a full-body exercise. After all, not only do you need to utilize your pecs, triceps, and shoulders, but you also have to recruit your abdominal, lower back, and leg muscles to perform a proper rep.
Here’s a breakdown of how and when the primary and secondary muscles are recruited during a push-up.
Pectoralis Major
The largest of the chest muscles, your pectoralis major is a thick, fan-shaped muscle that acts as the agonist (primary mover) during a push-up. It consists of two heads: the clavicular (which originates from the front surface of your clavicles) and the sternocostal (which originates from your sternum and upper ribs).
The pec major lengthens and stretches as you lower yourself down during the eccentric phase of a push-up and it contracts as you push back up to the starting position.
Pectoralis Minor
Located under the pec major, the pectoralis minor is a small, triangular muscle that originates from the third to fifth ribs and inserts into your scapulae (shoulder blades). Although it pales in comparison to the size of its larger cousin, it still plays a critical role.
As you perform a push-up, the pec minor keeps your scapulae in position. However, tightness in this muscle, or having relatively weak rotator cuff or scapular stabilizers, can lead to discomfort and imbalances. This makes upper body mobility work particularly important.
Credit: MDV Edwards / Shutterstock
Triceps
Besides the pec major, no muscle benefits more from the push-up than your triceps brachii. Located on the back of your upper arm, this three-headed monster includes the medial, lateral, and long heads — each of which has a unique origination point.
During the initial phase of a push-up, the triceps helps stabilize your torso. Then, once the muscle is under tension, it takes over as the agonist when you extend your arms to lockout the top of the movement.
Anterior Deltoids
Similar to the triceps, the deltoids are comprised of three heads (anterior, lateral, and posterior). These large, triangular muscles are located on top of your shoulder joints, with the anterior head playing the most active role during a push-up. Besides assisting with shoulder stability during the eccentric phase, your front delts also help bring your arms inward towards your chest during the concentric portion of a push-up.
Core
Your core will receive a wake-up call when you perform a push-up, too. Comprised of five main muscles — the rectus abdominis, transverse abdominis, internal and external obliques, and the relatively small pyramidalis — your abdominals work synergistically with your erector spinae to keep your torso straight throughout the movement.
Failing to keep your core engaged from start to finish can affect your total-body position and alignment. Ultimately, poor core control may put you in a compromising position that could cause problems, or even pain, down the line.
How to Target Particular Muscles During a Push-Up
The basic push-up does a solid job of recruiting several muscle groups, namely your chest and triceps, and even upper back for stability. However, you don’t always have to subscribe to the standard form, especially if you have specific muscle-building goals in mind.
Credit: Yuri A / Shutterstock
Prioritize Your Triceps
To focus on building your arms, all you need to do is change your hand placement, as studies show that a narrow-width push-up provides more triceps activation. (2) The closer you put them together, the more you will shift the focus away from your pecs and toward your triceps.
While a close-grip push-up will certainly get the job done, you can make this triceps-centric exercise even more challenging by forming a diamond shape with your hands. Place your index fingers and thumbs so they touch, engage your core, and carefully lower yourself to the floor. Your triceps may detest you at the top of a diamond push-up, but they’ll thank you later for giving them direct attention with however many reps you get through.
Target Your Upper Chest
To emphasize your upper chest, steal a page from the traditional weight training playbook and press at an incline instead of a flat angle. To make this adjustment during a push-up, you must elevate your feet.
Although it may seem counterintuitive on the surface, doing a decline push-up — so named because your body is technically “declined” with your head lower than your feet — provides a stronger stimulus for the upper part of your pectoralis major than the standard version.
You can use a weight bench, plyo box, yoga blocks, or even stairs to turn an ordinary push-up into something that’ll help you develop more thickness at the top of your chest and let you fill out your t-shirts just a little bit better.
Activate Your Lower Chest
If you’re looking to build more muscle on your lower chest, take the exact opposite approach from targeting the upper portion. Rather than raising your lower body to stimulate your upper chest, place your hands on a step, platform, bench, or other apparatus to perform an incline push-up.
Changing your leverage and pressing angle in this manner will let your lower chest take on a more active role despite the more limited range of motion.
Push-Up Variations for Building Strength, Muscle, and Power
While the targeted variations outlined above are a solid start, they’re just the tip of the iceberg. Whether you’re an athlete looking to increase your power or a home gym enthusiast who wants to incorporate dumbbells into a push-up, there’s a wide range of push-up variations that’ll serve your needs.
Here are three favorites that you should consider adding into your training regimen.
Plyometric Push-Up
An advanced variation tailor-made for athletes, the plyometric push-up (more commonly referred to as the plyo push-up) adds an explosive element by recruiting fast-twitch muscle fibers. Not only does it strengthen your chest, core, triceps, and shoulders, but it also can help improve your conditioning when performed as part of a high-intensity interval training (HIIT) workout.
How to do it:
Start in a high plank position with your hands directly under your shoulders.
Brace your core and lower yourself down until your elbows are at a 90-degree angle.
Engage your chest and triceps to push upward with sufficient force so that your hands actually leave the floor. (Optional: Clap your hands together at the top.)
Land lightly on the ground in the same starting position, then perform the next rep immediately.
Renegade Row Push-Up
You can kill two birds (aka your chest and back) with a combo move that incorporates dumbbells into the ultimate push-pull exercise. The renegade row push-up is by no means easy, but it’s an effective example of how to superset exercises for better efficiency and results. Essentially, you’ll be working your pecs, triceps, lats, rhomboids, and core, all while working to maintain stability and balance during this dynamic movement.
One note on this variation: The closer your feet are to each each, the harder it will be on your core. A wider stance will offer better stability and reduce the core-training challenge.
How to do it:
Place a pair of dumbbells on the ground about shoulder-width apart.
Place one hand on each dumbbell with your palms facing in, so the weights are parallel to each other.
Set up in a high plank position with your feet shoulder-width apart to start.
Lower yourself down until your elbows reach a 90-degree angle.
As you push back up, keep your body in a straight line and, at the top of the push-up, perform a dumbbell row by pulling the dumbbell up toward your ribs on one side.
Lower the dumbbell back down and perform another push-up, followed by a row with the opposite arm. Repeat in alternating fashion.
Spiderman Push-Up
Demanding, dynamic, and definitely not meant for beginners, the Spiderman push-up is a great way to get your core and lower body involved. This variation will wake up your obliques, rectus abdominis, hip flexors, and quadriceps while still providing more than enough of a challenge for your chest, triceps, and shoulders. Ultimately, your mobility and flexibility will be tested just as much as your strength and endurance.
How to do it:
Start in a high plank position with your hands slightly wider than shoulder-distance apart.
Brace your core and carefully lower yourself toward the floor, keeping your elbows at a 45-degree angle from your body.
During the lowering phase, pick up your right foot and draw your right knee “up and out” so it approaches your elbow at the same time your chest is a few inches from the floor.
As you extend your elbows to press up, extend your leg backward and return your right foot to the starting position.
Repeat on the opposite side.
Get Creative to Get More Out of Push-Ups
Stop limiting yourself by solely sticking to the standard version. From narrowing your hand width to elevating your lower half to adding resistance, you can quickly transform the basic push-up into an exercise that’s far more dynamic, difficult, and deliberate in its purpose. Challenge yourself to try a new variation on a weekly basis, take note of any roadblocks, and keep expanding your arsenal so you can increase your strength, confidence, and coordination every time your chest hits the floor.
References
Yang, J., Christophi, C. A., Farioli, A., Baur, D. M., Moffatt, S., Zollinger, T. W., & Kales, S. N. (2019). Association between push-up exercise capacity and future cardiovascular events among active adult men. JAMA Network Open, 2(2), e188341. https://doi.org/10.1001/jamanetworkopen.2018.8341
Marcolin, G., Petrone, N., Moro, T., Battaglia, G., Bianco, A., & Paoli, A. (2015). Selective activation of shoulder, trunk, and arm muscles: A comparative analysis of different Push-Up variants. Journal of Athletic Training, 50(11), 1126–1132. https://doi.org/10.4085/1062-6050-50.9.09
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