Primary push compound
Setup: Lie flat, eyes under bar. Grip slightly wider than shoulder width, thumbs around bar. Feet flat on floor. Pinch shoulder blades together and down, slight natural arch in lower back.
Execution: Lower bar under control (3–4 sec) to lower chest/sternum. Bar touches or nearly touches. Press back up in a very slight arc toward your face. Lock out fully at the top.
Don't flare elbows straight out (45-degree angle is correct). No bouncing the bar. Feet stay on the floor. Bar doesn't drift toward the throat on descent.
Match push volume with pull
Setup (Cable): Sit at cable row station, feet on pads, slight knee bend, sit tall, chest up.
Setup (DB): One knee and same-side hand on bench, back flat and parallel to floor.
Execution: Start with arms fully extended, slight forward lean from hips. Drive elbow back toward your hip — not toward the ceiling. Squeeze shoulder blade toward spine at the top — hold 1 second. Control back to full extension.
No swinging the torso. Initiate with elbow not bicep. Get full extension at the bottom. Don't shrug on the pull.
Control the descent
Setup: Upright bench, 90-degree back support. DBs at shoulder height, palms forward. Elbows slightly in front of the frontal plane.
Execution: Press up and slightly inward — DBs nearly touch at the top. Don't fully lock out. Lower under control.
No excessive lower back arch. Don't lower below 90 degrees at the elbow (shoulder impingement risk). Press in a slight arc inward, not straight up.
Full range, no kipping
Setup (Pull-up): Grip slightly wider than shoulder width, palms away. Hang fully extended. Add weight via dip belt or DB between feet.
Setup (Lat Pulldown): Sit with knees under pad, lean back 10–15 degrees.
Execution: Drive elbows down toward hips — not hands toward the bar. Chin clearly over the bar. Lower fully under control (3-second descent). Lat Pulldown: pull bar to upper chest — never behind the neck.
No kipping or swinging. No partial reps. Never pull behind the neck (cervical spine risk). Control the ascent.
Finishing work
Setup: Cable machine, rope or straight bar at high pulley. Elbows pinned at sides. Slight forward lean.
Execution: Push down until arms fully extended. Rope: pull ends apart slightly at the bottom for maximum contraction. Bring hands back up until forearms are roughly parallel to the floor. Elbows stay completely stationary.
Elbows must not drift forward or out. No using body weight to push down. Extend fully at the bottom.
Brachialis + bicep
Setup: Stand or sit, DBs at sides, palms facing inward (neutral grip — like holding a hammer).
Execution: Curl both DBs up simultaneously. Palms stay neutral throughout — do NOT rotate the wrist. Squeeze at the top. Lower under full control.
No swinging for momentum. Don't rotate the wrist. Extend fully at the bottom — you lose the loaded stretch otherwise.
Rotator cuff health and posture — do not skip this
Setup: Cable at upper chest or face height, rope attachment. Thumbs pointing toward you.
Execution: Pull rope toward your face, separating hands as you pull. Elbows flare up and out — ending above shoulder height. At end position: hands on either side of your head, thumbs pointing behind you. Squeeze hard — hold 1 second. Slowly return.
Pull to the face, not the neck. Elbows must not drop below shoulder height. Don't go too heavy — this is a control exercise.