Tiny tweaks to your off-bike routine can add up to major payoffs in the saddle. – By Adam Campbell

Cross-training can have huge benefits for your riding – if you do it properly. You may think you have your off-bike workouts dialed, so you do squats, pushups, and other staples with no concern over form. But a few key tweaks will maximize results and have you flying on the road.

Squats

Miami University of Ohio researchers found that gazing down while doing a squat—which many people instinctively do—causes your body to lean forward about five degrees, straining your lower back. By keeping your chest lifted, you can increase your reps and weights over time without risking low-back injuries.

Chinups

Actually, they should be called chest-ups. That’s because you should aim to pull your chest (not your chin!) to the bar to reap the max body-strengthening benefits. Doing so stops you from relying solely on your biceps and better engages the muscles around your shoulders. The result: more upper-body power.

Lunges

Holding a dumbbell on just one side of your body during moves like lunges means your lower back muscles and obliques have to help keep your body stable. Read: It turns this leg exercise into a core move, too, making your workout more efficient.

Bench Press

The next time you do a bench press, keep your feet on the floor. Researchers found that raising them—or resting them on the bench—shifts as much as 30 percent of the load off your upper body, significantly weakening your lift. Following the proper form (as in the images left) could up your bench-press speed by more than 180 percent, allowing you to blast through sticking points and lift heavier weights.

Hip Raises

If, during a hip raise, your knees tend to fall outward, you probably have weak adductors (a.k.a. groin muscles). Holding a towel or cushion between your knees as you lift (don’t let it fall!) will help strengthen those muscles, as well as activate more of the muscles in your thighs.

Pushups

Placing your hands flat on the floor during pushups can strain your wrists. Instead, grasp the handles of a pair of hex-shaped dumbbells. This will help straighten out your wrists and ease any pressure—so you can work on clocking as many reps as possible.

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