Incline Bench with a barbell.
The key is getting the form right. Most people flare their elbows out. I'm not exactly sure what muscles they think they are exercising but it isn't the upper chest --...
Like everyone here says, don't worry about toes over knees. Doing box squats really helped me get the hip position and depth right. Once you get it you'll know because the bar will balance right...
The shoulder press is a compound exercise involving both the shoulder and the elbow joints. To be effective, both joints need to flex simultaneously during the movement. By starting at chin level you...
This ^^^ And pull your elbows to your waist. This will force your back to arch and your upper chest to contract at the end and you should feel a full lat contraction. Be sure to hold for a count and...
may I suggest straight bar curls... you can use DBs if you want but the key is to rotate your hands to the outside as far as possible to isolate the biceps. A straight bar forces the correct hand...
To some extent a loose routine works for me. For instance, I don't define specific exercises for my upper body push day. I pick the exercises in the gym. I make sure that I have a compound horizontal...
The problem is that your arms are not nearly as strong as your lats. So having your arms in the loop (so to speak) is limiting your lat development. I personally have had remarkable success with this...
I think you'll discover in a 3-4 months of doing this workout your CNS will be fatigued and you will stall. When the time comes, take a one week break and consider a change up. This is an obvious...
But in actuality you can't make the lats wider or thicker. You can only make them bigger. When people say 'wider lats' they really mean lats and tres major. and when...
Everyone says squeeze your shoulder blades together... Ugh...
Just arch your back, keep you chest up and pull your elbows to the sides of your torso. If you can do that you feel it in your lats for...
I've had good results from doing standing calf raises on a smith, but instead of putting the weight on my shoulders, I hold the bar behind me with my hands down by my side. Works the grip and calves...
I think if you built up your shoulders and upper chest you'll be happy with the results. I'd stick to a mostly compound exercise regime that includes cardio. And then add these exercises once a week....
Here's a 3-phase program including workout plan, supps and diet. Best of luck.
http://www.abercrombieworkout.com/abercrombie-model-workout-overview.html
Just make sure your knees are tracking over your feet. If you find that you can't keep your knees out, then you might want to consider including seated adduction into your workout.
