If you’re relatively new and don’t have a year under your belt, spend six to eight months trying to build as much strength as possible. Get good at basic movements such as the squat, deadlift, bench ...

Bench dips are a bodyweight exercise where you sit on the bench with your legs extended out in front of you. You place your hands on the edge of the bench, shift your body forward, and slowly lower ...

Cable face-pull with external rotation: Start sitting at a cable station holding a rope attachment with palms facing in. Your arms should be straight to start. Pull the rope toward your face, bending ...