Beginner Upper Body
Realistic beginner timelines for your first push-up, dip, and pull-up, plus the progression checkpoints and weekly plan that help you get there without rushing.
No pull-up bar needed. Build pulling strength at home with a simple row progression that leads to your first pull-up. Includes a beginner plan and level-up rules.
Learn how to set up the assisted pull-up machine, choose the right assistance weight, and do clean reps with good form. A beginner step-by-step guide.
Shoulder pain during dips is common for beginners. Learn how to adjust depth, setup, and tempo so dips feel better and you can keep progressing safely.
Wrist pain during push-ups is common for beginners. Use these simple fixes and safer variations, including wall and incline push-ups and neutral-grip options.