Post-surgery: no deadlifts. Mounjaro: hit 160g protein + 100oz water today.
Set bench to 30–45 degrees (not 60+ or it becomes a shoulder press). Sit with DBs on thighs, kick them up as you lie back. Shoulder blades pinched together and down.
Lower DBs to the sides of your upper chest with control. Elbows at roughly 45–60 degrees from your torso. Press back up in a slight arc inward — DBs nearly touch at the top. Do not fully lock out — keep tension.
Bench angle too steep turns this into a shoulder press, not a chest exercise. Never flare elbows straight out to 90 degrees at the bottom (shoulder impingement). DBs shouldn't drift too far apart at the top.
Sit at cable row station, feet on pads, slight knee bend, sit tall with chest up.
Begin with arms fully extended and a slight forward lean from the hips — loads the lats. Drive elbow back toward your hip — not toward the ceiling. At the top, squeeze the shoulder blade toward the spine — hold 1 second. Control the weight back to full extension.
No swinging the torso. Initiate with the elbow, not the bicep. Get full extension at the bottom. Don't shrug the shoulder on the pull.
Stand or sit, DBs at sides, slight bend in elbows.
Raise DBs out to your sides until arms are parallel to the floor. Lead with the elbows, not the hands. At the top, tilt the front of the DB slightly down (like pouring a pitcher) — keeps tension on the lateral deltoid. Lower slowly under control.
No swinging the body for momentum. No shrugging the traps. Go lighter than you think — strict form only. This is an isolation movement.
Set to highest pulley, straight bar or single handle. Stand facing machine, arms extended in front, slight forward lean at hips.
Lie across a bench (upper back on bench, hips low), hold one DB with both hands, arms extended over chest.
Pull cable down (or arc DB toward hips) keeping arms nearly straight — only a slight elbow bend. Feel the lat stretch when arms are extended, the contraction when they come toward your hips. Control the return fully.
Too much elbow bend turns this into a tricep exercise. Get full arm extension at the top to get the lat stretch.
Stand or sit, hold one DB with both hands overhead. Elbows point forward, upper arms stay next to your ears.
Low pulley, rope attachment, face away from machine, lean slightly forward.
Lower the weight behind your head by bending at the elbows only. Upper arms stay completely fixed. Extend back to the starting position fully.
Don't let elbows flare out wide. Upper arms must not move — if they do, it becomes a shoulder movement. Achieve full extension at the top.
Set bench to 45 degrees. Sit back so your arms hang freely behind the plane of your torso.
Curl DBs up keeping upper arms stationary. Supinate (rotate palms upward) as you curl. Squeeze at the top. Lower fully and slowly — the stretch at the bottom is where the growth stimulus is.
Bench angle too steep eliminates the stretch. Don't let the upper arms swing forward at the top. Don't rush the descent.
Cable at upper chest or face height, rope attachment. Thumbs pointing toward you.
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 and health exercise.