Barbell military press
Target: Shoulders, traps, upper and mid-back, core
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.
- Engage your core and glutes to prevent arching of your lower back.
- If you're a beginner, close your fists when gripping the bar so it doesn't slip out.
Seated lat pulldown
Target: Lats, shoulders, back
Form tips:
- Engage your core.
- Keep your collarbone up.
- Only pull the bar down as low as you can without your shoulders rotating internally – this is usually down to around nose level.
Barbell close-grip bench press
Target: Triceps, chest, shoulders
Form tips:
- Grip the bar in line with your shoulders – anything narrower may cause excessive internal rotation of your shoulders.
- Plant your feet underneath your knees, with knees pointing outward, to engage glutes and stabilize your body.
- Chest up and focus on pressing through your palms to ensure you're working the right muscles.
- Engage your core to support your lower back.
- If you're a beginner, close your fists when gripping the bar.
Single-arm cable rows
Target: Mid back, shoulders
Form tips:
- Select a weight that allows you to maintain control throughout.
- Shoulders down so your traps don't take over.
- Keep your head and spine neutral throughout the movement.
Tricep skull crushers
Target: Triceps
Form tips:
- Activate your core.
- Elbows should remain shoulder width apart – avoid flaring out or drawing closer in, as this can cause elbow strain.
- Aim to bring the bar down slightly above your forehead.
- Focus on feeling the squeeze at the back of your arms as they lock out.
Plate press
Target: Chest, triceps, shoulders, core
Form tips:
- Select a weight of plate that you can safely control through the full movement.
- Engage your core and glutes for stability.
- Chest up high and shoulders down as you press the plate forward.
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