3 Exercises That Will Make You Look Great In A Tee Shirt

Spring is on the way and soon enough we will all be de-layering to a degree. I find April and May become one of the busiest periods leading up to the frantic pre-summer beach body rush. For most guys coming to see me, not only do they want to move and feel better, but they want to look great in a tee shirt too.

Neutral Grip Pull Ups

Why Neutral Grip Pull Ups?

  • Neutral grip pull ups recruit the most amount of muscle, they are great for sculpting a strong back, big arms and forearms.
  • Safer on the shoulder.
  • Good to vary with chin ups to avoid tendonitis of the elbow.
  • General population should avoid the traditional palms facing away pull up as it is very stressful on the shoulder and encourages more internal rotation of the shoulder. 


Push Ups


  • Hands slightly wider than shoulder width apart
  • Chest to floor
  • Use an elevated surface if possible if you are beginner rather than "girl push ups". 
  • If possible use handles or a push-up device that will allow neutral grip or rotation which is healthier for the shoulder. Try the "The Perfect Push Up" .

Why Push Ups?

  • Simple
  • Can be done anywhere and requires no equipment
  • You can make them harder by either doing more reps, slow tempo, grip variations or use a weighted vest to add load
  • Easier on the shoulders for most people than bench pressing,
  • You can have an athletic looking chest just doing push ups, without the risk of injury from bench pressing. 


DB Lateral Raises



  • Go lighter than usual
  • Men- 5-8kg and women, 3-6kg
  • Focus on slow deliberate tension
  • Quality movement and avoid using the body to compensate when you are fatigued
  • Aim for 3-4 sets of 12-15 reps

Why DB Lateral Raises?

  • Although not as functional as shoulder pressing, done correctly can be a great way to sculpt defined shoulders.
  • Easy on the triceps especially after lots of push ups.
  • Safer than pressing overhead with tired arms. 


Sample Workout

Banded neutral grip pull ups, 3 sets, 5 reps, 5-second hold at top, rest 60 seconds
Elevated push ups, 3 sets 15 reps, rest 30 seconds
DB lateral raises, 3 sets, 15 reps, rest 60 seconds

Neutral grip pull ups, 3 sets, 8 reps, rest 30 seconds
push ups, 3 sets, 15 reps, rest 30 seconds
DB lateral raises, 12-15 reps, rest 30 seconds

Weighted neutral grip pull ups- 4 sets 8-10 reps, 4010, rest 30 seconds
Weighted push ups- 4 sets 10-12 reps, 4010
DB lateral raises, 4 sets 12-15 reps, 3010, rest 60 seconds

(read about tempo to understand numbers)

Yours In Health

Patrick Fallis

Founder of Leaner