Bench Press: Maintain torso arch, high ribcage, and shrugged shoulders for optimal chest stimulation. Lower bar just below chin.
Underhand Grip BB Bent Row: Keep torso bent at 75°, pull bar into lower abdomen to target lat belly.
Seated BB Military Press: Use back support, upright torso, lower bar below chin, drive back to top.
Shoulder-Width Grip BB Upright Row: Raise bar to parallel arms, hands lower than elbows at top for shoulder stimulation.
Incline BB Press: Mimic bench press torso position, lower bar to top of chest below chin.
Close-Grip BB Upright Row: Hands 6" apart, raise bar to chin height for mid and upper traps engagement.
Partial Rack Deadlift: Vary ROM from knee to mid-shin for complete back development.
Wide-Grip Pullup: Vary grip width and torso angle for full back muscle stimulation.
Chest Dip: Lean forward to engage pecs, lower to chest stretch without lockout.