RitKeep (AU)

The upright row targets shoulders and traps, but poses shoulder risks if done incorrectly. Use proper form and safer variations like cable, EZ bar, or kettlebell upright rows to build strength while protecting joints.

Three exercises—bench press, incline press, and dips—are enough to effectively train the chest by targeting mid, upper, and lower fibers. Adding cables or machines provides extra variety, while compact trainers like the PMAX-5600 suit home gyms well.

Crunches are effective for strengthening the core when performed with proper form. Avoid common mistakes, like pulling on the neck, and enhance results with equipment such as the PMAX-5600 Smith Machine and adjustable benches for better performance and injury prevention.

Guides beginners in choosing the right dumbbell weights, covering when to use light, moderate, or heavy loads, a four-step test to find the ideal weight, home gym tips, and benefits of adjustable dumbbells for progressive training.

Deadlifts, often called the king of lifts, engage multiple muscle groups including glutes, hamstrings, quads, and core, while supporting posture and strength. They build total-body power, enhance athletic performance, and mimic real-life movements. Proper form, progressive overload, and variations maximize results while reducing injury risk.

Building a strong chest requires understanding muscle anatomy, combining compound and isolation exercises like bench press, incline press, flys, and push-ups, while avoiding mistakes such as poor form or overtraining. With proper equipment, consistency, and recovery, you can achieve balanced strength and definition.

Battle rope training boosts strength, endurance, and cardio with low risk and high reward. It engages multiple muscle groups, enhances core activation, and improves grip and aerobic capacity. These 10 beginner workouts offer a fun, efficient way to elevate your fitness—no gym required.

Leg extensions are great for quad isolation, but not always accessible. These 10 effective alternatives—like front squats, Bulgarian split squats, and reverse Nordic curls—build strength, improve knee stability, and enhance overall lower-body performance, making them perfect for home training or adding variety to leg day.

“Heavy” is relative — what matters is challenging yourself at your current level. Strength comes in many forms: max effort, explosive power, and endurance. With RitKeep machines, you can train safely and effectively across all types. Progress is personal, and effort is what truly defines strength.