Antwan Rarcus on Instagram: "This simple move gives unreal growth 🔥 Seated narrow press, upright torso. Elbows slightly in, drive up and forward to bias the upper chest and front delts. I’ll usually run this for 3 sets of 10–12 reps, controlled on the way down and aggressive on the press. This is almost always paired as a superset with another upper-chest or delt movement to keep tension high and fatigue where it matters. Simple movement. Extraordinary growth. #chestday #bodybuilding #shoulderw

Kabir Bharara | Body Transformation Coach on Instagram: "Wide elbows light up the upper back, narrow elbows build the lats. Master both angles if you want a back that looks dense in a tee and keeps your posture strong. Here’s a sample back day you can try for complete development: 1. Pull ups – 4 sets of 8 to 12 2. Barbell rows (wide grip for upper back) – 4 sets of 8 to 10 3. Lat pulldowns (close grip for lats) – 3 sets of 10 to 12 4. Single arm dumbbell rows – 3 sets of 10 to 12 each side 5. F