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  • Barbell Overhead Press

    Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
    Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
    Press until your elbows are extended and push your head forward slightly.
    Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.

  • Barbell Incline Bench Press

    Position the bench between 30 and 45 degrees.
    Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
    Lower the bar to your mid chest
    Raise the bar (slowly and controlled) until you've locked your elbows.

  • Barbell Upright Row

    Take a double overhand roughly shoulder width grip.
    Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.

  • Barbell Front Raise

    Stand tall with an overhand grip on the barbell. Raise your arms until your fists are around eye level.
    Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
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