Upper Body Strength and Stability

The Barbell Overhead Press, also known as the Military Press, is a compound exercise performed by standing or seated with a barbell at shoulder level. Grip the barbell slightly wider than shoulder-width, keep your core engaged, and press the bar overhead until your arms are fully extended. Lower the bar back to shoulder level in a controlled manner. Maintain a neutral spine, avoid overarching your lower back, and keep your elbows slightly in front of the bar during the movement. This exercise primarily targets the shoulder muscles, specifically the deltoids, and also engages the triceps, upper chest, and core for stabilization.

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

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

Sit on the reverse pec deck machine with your chest against the pad and feet flat on the floor. Grasp the handles with a neutral grip (palms facing each other). Keep your torso stable and core engaged. Pull the handles outward and backward, focusing on squeezing the rear deltoids as you bring your arms to the sides. Maintain a slight bend in the elbows throughout the movement. Slowly return to the starting position in a controlled manner. This exercise primarily targets the rear deltoids, with secondary activation of the upper back muscles such as the rhomboids and trapezius. Proper form involves avoiding swinging or using momentum, keeping the movement controlled and deliberate.

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.