Building a strong upper body doesn’t come from doing more exercises but doing the right ones consistently and applying progressive overload. Some movements give you a far better return for the time and effort you put in. In this post, I’ll show you my top 10 go-to exercises to build strength in your chest, back, shoulders, and arms. These are all compound lifts, meaning they train multiple joints and muscle groups at once. They’re the foundation of strength. Isolation exerci

This week, I skipped cardio and focused purely on strength training—heavy bench press, paused deadlifts, rows, Olympic lifts, and a test run of the reverse band incline press. Here’s a breakdown of my workouts and how I’m planning next week’s recovery phase.