1) Push-Up

Why it works: Builds foundational pressing strength, core stability, and shoulder control anywhere—no equipment needed.

Primary muscles: Chest, triceps, anterior deltoids, core.

1. Set hands slightly wider than shoulders; screw palms into the floor to create tension.
2. Form a straight line from head to heels; ribs down, glutes tight.
3. Lower with elbows at ~30–45° from the torso until chest is just above the floor.
4. Drive the floor away, finishing with the chest and abs tight (avoid flaring ribs).

Common mistakes: Sagging hips, flared elbows, half-reps, and craning the neck.

Progressions/variations: Incline push-up (easier), feet-elevated push-up, tempo push-up (3–1–1), ring push-up, weighted push-up.

Programming: 3–5 sets of 8–20 reps. Stop 1–2 reps before form breaks.

2) Pull-Up or Chin-Up

Why it works: The gold standard for vertical pulling; hammers lats, biceps, and mid-back while training scapular control.

Primary muscles: Lats, biceps, lower traps, rhomboids.

1. Start from a dead hang with shoulders “packed” (gentle down-and-back).
2. Pull elbows down and toward your ribs; think “chest to bar.”
3. Pause briefly at the top; lower under control to a full hang.

Variations: Chin-up (supinated), neutral-grip, band-assisted, eccentric-only, weighted.

Programming: 4–6 total sets to 1–3 reps in reserve. If you can’t do bodyweight reps yet, use bands or a machine for 6–10 reps.

3) Barbell Bench Press

Why it works: Heavy horizontal press that builds pressing strength and upper-body power.

Primary muscles: Chest, triceps, anterior deltoids.

1. Lie with eyes under the bar, feet planted, slight arch, and shoulder blades retracted.
2. Grip slightly wider than shoulders; wrists stacked over elbows.
3. Lower to lower-mid chest with forearms vertical; pause softly.
4. Press up and slightly back, maintaining upper-back tightness and leg drive.

Common mistakes: Bouncing the bar, flared elbows, loose upper back, feet dancing.

Variations: Dumbbell bench, incline bench, close-grip bench, Swiss bar press.

Programming: 3–5 sets of 3–8 reps for strength; 6–12 reps for hypertrophy.

4) Standing Overhead Press

Why it works: Trains shoulders, triceps, and the entire trunk for braced, vertical pressing strength.

Primary muscles: Deltoids, triceps, upper traps, core.

1. Set feet hip-width, squeeze glutes, ribs down.
2. Grip just outside shoulders; forearms vertical.
3. Press the bar overhead, moving your head “through the window” at the top.
4. Lower under control to the upper chest/clavicle.

Common mistakes: Overextending the low back, flared ribs, bent wrists.

Variations: Dumbbell press, seated press, push press (athletic power focus).

Programming: 3–5 sets of 3–8 reps. Keep the core braced throughout.

5) Bent-Over Barbell Row

Why it works: Balances pressing volume, adds thickness to the back, and reinforces the hip hinge position.

Primary muscles: Lats, mid-back, rear delts, spinal erectors (isometric).

1. Hinge at the hips to a torso angle ~30–45°; spine neutral, shins vertical.
2. Grip shoulder-width; row the bar to your lower ribs/upper abs.
3. Squeeze shoulder blades; lower the bar under control.

Common mistakes: Excessive body English, rounded back, shrugging instead of retracting.

Variations: Pendlay row (from floor), dumbbell row (single-arm), chest-supported row.

Programming: 3–5 sets of 6–12 reps. Stabilize with strong bracing.

6) Parallel Bar Dips

Why it works: Big triceps builder with chest and shoulder involvement; great closed-chain pressing pattern.

Primary muscles: Triceps, chest, anterior deltoids.

1. Support yourself on locked elbows; shoulders packed.
2. Lean slightly forward for more chest; stay upright for more triceps.
3. Lower until upper arms are at least parallel; avoid shoulder pinching.
4. Press up powerfully without shrugging.

Safety note: If you have anterior shoulder irritation, start shallow or substitute close-grip bench or decline push-ups.

Variations: Assisted dips, ring dips (advanced), weighted dips.

Programming: 3–4 sets of 6–12 reps. Maintain shoulder control at the bottom.

7) Face Pull (Cable or Band)

Why it works: Strengthens rear delts and external rotators, improving posture and shoulder health to support bigger presses and pulls.

Primary muscles: Rear delts, mid/lower traps, rotator cuff.

1. Set rope at face height; step back to create tension.
2. Pull elbows high and wide, bringing the rope toward nose/eyes.
3. Finish with thumbs behind ears, externally rotating the shoulders.

Common mistakes: Arching the low back, turning it into a row, letting shoulders roll forward.

Programming: 3–4 sets of 12–20 controlled reps. Prioritize quality contractions over load.

8) Farmer’s Carry

Why it works: Builds crushing grip, traps, shoulders, and total-body stability—transfers to nearly every lift.

Primary muscles: Forearms, traps, delts, core, hips (stabilizers).

1. Pick up heavy dumbbells/kettlebells with a tight brace.
2. Stand tall, ribs down, shoulders packed; walk in a straight line.
3. Keep steps smooth; avoid leaning or shrugging.

Variations: Suitcase carry (one side), trap bar carry, rack carry, overhead carry (advanced).

Programming: 4–6 carries of 20–60 meters or 20–45 seconds, resting as needed.

Day A

1. Barbell Bench Press — 4×4–6
2. Bent-Over Row — 4×6–10
3. Pull-Ups or Chin-Ups — 4 sets to 1–3 reps in reserve
4. Push-Ups — 3×10–20 (quality reps)
5. Face Pulls — 3×15–20
6. Farmer’s Carries — 4×30–40 m

Day B

1. Standing Overhead Press — 4×3–6
2. Dips — 3–4×6–12 (or close-grip bench 4×5–8)
3. Single-Arm Dumbbell Row — 3×8–12/side
4. Neutral-Grip Pull-Ups or Lat Pulldown — 3×6–10
5. Rear-Delt Fly or More Face Pulls — 3×12–20
6. Suitcase Carry — 3×25–40 m/side