Upper Body Strength and Shoulder Stability

The Log Press (Overhead) is a compound exercise primarily targeting the shoulders and triceps. To perform this exercise, start by lifting a log-shaped implement or a similar cylindrical object to shoulder height, gripping it firmly with both hands. Keep your feet shoulder-width apart, engage your core, and press the log overhead by extending your arms fully while maintaining a tight grip. Keep your elbows slightly in front of your body and avoid overarching your lower back. Lower the log back to shoulder level in a controlled manner, maintaining proper form throughout. This exercise emphasizes shoulder stability, tricep engagement, and overall upper body strength.

To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.

Lie flat on a bench with a dumbbell in each hand, held at chest level with palms facing forward. Keep your feet flat on the ground and engage your core. Press the dumbbells upward until your arms are fully extended, ensuring the weights stay in line with your chest. Lower the dumbbells slowly back to the starting position, maintaining control throughout. Keep your elbows at about a 75-degree angle during the movement to reduce shoulder strain. Maintain a neutral spine and avoid arching your back excessively.

cable face pull with external rotation

To perform the Dumbbell Side Lateral Raise, start by standing upright with a dumbbell in each hand, arms at your sides. Keep your feet shoulder-width apart and maintain a slight bend in your elbows. Engage your core and ensure your back is straight. Slowly raise the dumbbells out to the sides until your arms are parallel to the ground, keeping your elbows slightly bent. Hold for a moment at the top of the movement, then lower the weights back to the starting position in a controlled manner. Avoid swinging the weights and focus on using your shoulder muscles to lift.

Perform a back extension to strengthen the lower back and glutes.

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Stand upright with a heavy weight in each hand, such as dumbbells, kettlebells, or specialized farmer’s walk handles. Keep your shoulders back and chest up, engaging your core to maintain stability. Walk forward in a straight line for a specified distance or time, ensuring your steps are controlled and your posture remains upright throughout. Focus on maintaining a steady pace, avoiding leaning or twisting, and breathing evenly. To finish, carefully set down the weights and rest.