Men’s Training · Full body
Men’s Strength: Base
A men-focused strength session built around stable presses, pulls, lower-body work, and carries. This edition emphasizes strength skill.
Preview the exercisesGoalUpper, lower, and total-body strength skill · strength skill
LevelAll levels
Duration40–55 min
Exercises5
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Cable station · Optional machines
Men FocusedStrengthGymProgressiveStrength Skill
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Exercise by exercise
Coaching cues & alternatives
Coaching cues
- Plant both feet and keep shoulder blades supported.
- Lower with forearms close to vertical.
- Press without clanging the dumbbells together.
Alternatives
Coaching cues & alternatives
Coaching cues
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues & alternatives
Coaching cues
- Support one hand and knee or use a split stance.
- Keep the trunk quiet.
- Pull toward the hip and lower fully under control.
Alternatives
Coaching cues & alternatives
Coaching cues
- Set the bench so your chest stays supported.
- Pull toward your lower ribs.
- Lower the weights fully without shrugging.
Alternatives
Coaching cues & alternatives
Coaching cues
- Support the lower shoulder blades on the bench.
- Keep your chin gently tucked.
- Finish with level hips and stacked ribs.
Alternatives