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Shoulders - Overhead press, bent lateral raises on CABLES (very important) varying the distance away from the lever. hammer grip front raises.

My favorite for traps are power shrugs, which the...

dips aren't mandatory, though they're great to work the shortened triceps.

you can still get great triceps with CGBP (add bands and chains if you can), overhead extensions, supinated grip...

you should notice some strength gain on isolation exercises if you follow similar progressive overload principles as with compounds.

Little by little, sure. But stronger nonetheless.

Muscle...

most times, back problems means bad posture. bad posture means all kinds of related problems.

it affects your breathing, core bracing, thoracic extension, and hip and shoulder mobility. ...

keep in mind low-bar and high-bar squats require different techniques.

For low bar squat, you end up bending forward much more than for high-bar squats.

With high-bar squats, you're more...

remember to cue yourself pulling the bar apart <<~~~ ~~~>> with your hands the entire duration of the movement, and twist the elbows back a little bit, imagining they're traveling a path to your...

Your shoulder should remain as externally rotated as possible, to retract the scapula and force the most amount of thoracic extension possible.

Thoracic extension literally drives your shoulders...

a proper chinup should look exactly like this. notice the thoracic extension, braced lumbar, straight neck.

The spine in this example has no exaggerated curves, and is fully supported by the...

It should look like this. Notice: Fully active core, abs and obliques flexed plus vacuumed. Notice also the thoracic extension (chest spread out and down)....

I really like the idea of a variation of a front squat. Banded or chained front squats are killer. Use pauses, partial reps, tempo changes, etc. I love how core-intensive front squats are. It...

no you won't feel as tired.

The demands placed on the body during a heavy squat far outweigh the demand placed on a benchpress.

Squats are a full-body, core intensive exercise that require...

bad advice, don't do this. Moving your shoulders forward depresses the scapulas, and makes thoracic extension more difficult.

If you gotta work on flexibility, then work on it. But don't go...

my problem with decline bench isn't that it's useless, but that the mechanical disadvantage of being declined isn't conducive to shoulder health.

If you wanted to hit the pecs at that angle, you...

OP's autism levels are on full display.

Some people like to quantify their progress. Mind your own business.

Look up Ben Pakulski's video on "intent" during a benchpress.

The upper pecs contract to pull the arm towards the sterno-clavicular junction. A proper incline benchpress starts with a push, and...

everything on the list can be done in two workouts

Just split it into a push/pull split, or an upper/lower split.

mfw

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no. but you might start cramping up. In terms of hypertrophy, it probably has no benefit at all.

i can't believe it took 5 posts before someone gave the right answer.

The best for traps are bent rows and POWER SHRUGS. If you wanna die, do power shrugs drop sets. The added momentum from...