FitByRune

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Overhead presses are great for overall shoulder strength and should still have a place in a lot of programs. But if your goal is wider-looking shoulders, your side delts usually need direct lateral raise work too.

Here are the 4 lateral raise variations I showed in the post:

1️⃣ Egyptian Lateral Raise
Cable between the legs, lean away from the machine, and let the arm cross slightly in front. This setup can help keep tension on the side delt through more of the range instead of only feeling it at the top.

2️⃣ Dumbbell Lateral Raise
Simple, accessible, and easy to use anywhere. Just don’t turn it into a trap shrug. Lead with the elbow, control the reps, and stop once your form starts breaking down.

3️⃣ Incline Lateral Raise
A stricter option because your torso is supported. Lie on your side and let the arm come slightly across the body. It may not be the “best stretch” compared to some cable variations, but it’s great for keeping the movement controlled and hard to cheat.

4️⃣ Behind-Body Cable Lateral Raise
This one is not necessarily about getting a deeper stretch. The main benefit is constant cable tension and a smooth feel, which makes it a great option for higher reps or a burnout-style side delt movement. Optional: use cuffs instead of handles if you want to take grip out of it.

Different lateral raise variations can challenge your side delts in slightly different ways and also keep your training more fun:
– more consistent tension
– better control
– different setup
– less cheating
– better feel

You don’t need all 4 in one shoulder workout. But if your shoulder training is mostly presses and front delt work, adding 1–2 direct side delt exercises can make a big difference over time.

For bigger shoulders, train your side delts directly, keep your reps controlled, and focus on progressing over time as always.

Save this for your next shoulder workout ✅

Comment PLAN if you want to try a full routine with exercises like this 👊



1️⃣ Egyptian Lateral Raise
1. Set the cable low
2. Stand with the cable between your legs
3. Lean away from the machine
4. Let the arm cr

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Most people want a bigger upper chest, but they only do flat presses and hope it fills in.

If you want that upper chest/clavicular pec area to grow, you need movements that actually line up better with that region and let you train it hard with control.

Here are the 4 upper chest exercises I showed in the post:

1️⃣ Incline Barbell Press
This is your heavy upper chest press. Setting the bench around 30–45° lets you load the movement while still biasing the upper chest. Just don’t turn it into a shoulder press by going too steep.

2️⃣ 1-Arm Low-to-High Cable Fly
This one is great for training the upper chest with more constant tension. Start with the cables low, bring your arm up and slightly across your body, and think about matching the line of the upper chest fibers. Doing it single-arm let you have a great mind muscle connection and really feel that contraction.

3️⃣ Low-Incline Dumbbell Press
This gives you more freedom of motion and usually a better stretch than the barbell. A lower incline around 15–30° can be a great way to target the upper chest without your front delts taking over.

4️⃣ Decline Push-Ups
Simple but underrated. Elevating your feet shifts the press angle and makes it a solid bodyweight upper chest exercise you can do almost anywhere. Great option if you don’t have access to a full gym. Good for finishing a workout with some high rep burnout.

The main takeaway isn’t that you need all 4 in one workout.

It’s that your upper chest training should include a mix of pressing, stretching, loading, and controlled fly movements.

If your chest workouts are mostly flat bench, flat dumbbell press, and random machines, try adding 1–2 of these into your next upper chest workout.

Save this so you can reference it the next time you train chest ✅

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Simple, effective push day workout:

1️⃣ Incline barbell press
3–4 sets x 6–10 reps
Main press / upper chest focus
Great first lift when you want to prioritize pressing strength and build the upper chest.

2️⃣ Cable lateral raise
3-4 sets x 12–20 reps
Side delt focus
A lot of pressing already hits the front delts, so direct side delt work matters. I also like adding lengthened partials after the last set here.

3️⃣ Seated cable fly
3 sets x 12–15 reps
Direct chest work
Nice after pressing because it lets you keep training the chest without just adding another press. Focus on the stretch and get a good squeeze.

4️⃣ Dips
3 sets x 8–12 reps (bodyweight or weighted if needed)
Secondary compound for chest + shoulders + triceps
A great compound that trains all 3. I also like adding a few assisted forced negatives at the end by helping with one leg once full reps are done.

5️⃣ Overhead triceps extension
3 sets x 12–15 reps
Long head triceps focus
This fits well here because the long head of the triceps usually does not get as much stimulus from pressing as the other heads, so direct overhead work can help fill that gap.

This is a solid chest, shoulders, and triceps workout because it gives you:
– 1 main press
– 1 chest isolation
– 1 direct side delt movement
– 1 big secondary compound
– 1 direct triceps exercise

You do not need to overcomplicate your push workout for muscle growth . Keep the structure simple, pick exercises you can progress, and stick with them long enough to actually improve 🔥

Save this for your next push day workout 👊

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Not all pulls train your back the same way. The direction of the pull, the arm path, and whether you’re using one arm or two can change what the movement feels like and what part of your back gets more emphasis 🔥

Here are the 5 main back exercise types I showed in the post:

1️⃣ Horizontal pulls
Think T-bar rows, seated cable rows, chest-supported rows, machine rows, barbell rows, Smith rows, and seal rows. These are your main rowing patterns and are great for building a thicker-looking back and training more of the mid-back.

2️⃣ Vertical pulls
Think lat pulldowns, pull-ups, assisted pull-ups, close-grip pulldowns, neutral-grip pulldowns, and machine pulldowns. These are big staples for back training and usually play a major role in building overall lat size and more back width.

3️⃣ Lat accessories
Think straight-arm pulldowns and kneeling lat prayers. These are not usually your main heavy pulls, but they can be great for more direct lat work and for feeling the lats better without as much biceps taking over.

4️⃣ Upper back pulls
Think high rows, wide rows, chest-supported high rows, rear-delt rows, wide-grip cable rows, and machine high rows where you flare your elbows more and pull towards your chest. These are great when you want more upper back, rear delt, and overall upper posterior chain emphasis.

5️⃣ Unilateral pulls
Think 1-arm cable rows, 1-arm pulldowns, dumbbell rows, 1-arm machine rows, and 1-arm high rows. These can be great for finding a better arm path, improving side-to-side control, and often just getting a better feel and contraction on each side.

The main takeaway is not that one back exercise is automatically better than another.

It’s that a smarter back workout usually includes different types of pulls for different purposes.

That can help you build a better back workout, choose better pulling exercises for lat growth or upper back development, and stop repeating the same row or pulldown over and over.

Save this for your next back day, 🦾

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Most people train triceps with the same 1–2 movements over and over… usually just pushdowns and maybe a press.

But if you want to maximize triceps growth, it helps to understand that different arm positions and exercise types challenge the triceps a little differently.

Here are the 4 main tricep exercise types from this post:

1️⃣ Arms by your side
Think rope pushdowns, straight bar pushdowns, single-arm pushdowns.
These are your standard tricep movements. Stable, easy to control, and great for adding quality volume.

2️⃣ Pressing movements
Think dips, close-grip bench, machine presses.
These usually let you use the most load, so they’re great for overall triceps loading.

3️⃣ Arms overhead
Think overhead cable extensions, dumbbell overhead extensions, single-arm overhead cable work. This is the one a lot of people skip. Some research suggests overhead tricep extensions may be better for muscle growth, especially for the long head, likely because of the more stretched position. Reference: PMID: 35819335

4️⃣ Lying extensions
Think skullcrushers, EZ-bar lying extensions, cable lying extensions.
These are great because you’re supported on a bench, which makes them more stable and easier to control. That lets you focus on the triceps and train them through a deep range of motion

The point isn’t that one single exercise does everything best.

It’s that if you want bigger triceps, you probably shouldn’t rely on just one movement pattern. Using a mix of pushdowns, presses, overhead work, and lying extensions is usually a smarter approach for long-term arm growth.

Save this so you can build a better triceps workout next time you train arms 🔥

Follow for more effective and smarter training ✅

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Most people treat every bicep curl like it’s the same exercise.

But where your elbows sit actually changes how the movement feels and where the tension is strongest during the curl 🔥

Here are the 4 main curl setups I showed in the post:

1️⃣ Elbows in front of the body
Exercises like preacher curls or spider curls. Your elbows sit in front of you, which makes it harder to cheat and usually makes the top squeeze feel stronger.

2️⃣ Elbows by your side
This is your classic curl position: dumbbell curls, barbell curls, cable curls. Probably what most people think of when they hear “bicep curl.” Easy to load and a great base movement.

1️⃣ Elbows behind the body
Think incline curls or Bayesian cable curls. Your arms sit slightly behind your torso, which puts the biceps in a more stretched position at the start. A lot of people feel a strong stretch at the bottom with these.

4️⃣ Neutral grip curls
This is where hammer curls come in. Palms face each other instead of up. These still train the biceps but also bring in the brachialis and forearms, which helps add overall arm thickness.

The main takeaway isn’t that one curl is “better.”

It’s that using different arm positions and curl variations can challenge your arms in slightly different ways.

If you’re always doing the same curl every arm day, try rotating a few of these into your biceps workout.

Save this so you can reference it the next time you train arms ✅