The Titty Blast

A legendary exercise targeting all three heads of the shoulder muscle in a single movement. Rotating the weights from face-level to overhead increases time under tension and improves shoulder stabilization in all phases. Category: strength. Difficulty: 6/10. Typical prescription: 3x10-12.

1. Start the rotation only when the weights pass chin height. 2. Do not let the weights clash at the top; maintain control. 3. Keep the back firmly against the bench back (if performing seated).

A compound chest exercise using dumbbells, allowing a greater range of motion than the barbell bench press. Body area: chest. Difficulty: intermediate. Source: RepDB free-tier exercise dataset. Attribution required: Exercise data by RepDB (repdb.co). Peak-position image: https://raw.githubusercontent.com/RepDB/exercise-dataset/main/images/flat/db-bench-press-peak.webp

1. Lower the dumbbells to chest level to feel the muscle stretch. 2. At the bottom position, the elbows should be slightly inward. 3. Keep the feet firmly on the floor at all times for a stable base.

Sit-Up performed 3/4 of the way up Category: strength. Source: Exercemus open exercise collection.

1. Lie down on the floor and secure your feet. Your legs should be bent at the knees. 2. Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position. 3. Flex your hips and spine to raise your torso toward your knees. 4. At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only of the way down. 5. Repeat for the recommended amount of repetitions.