Pull ups are very efficient because each and every single pull up works out your biceps, triceps, forearms, wrists, grip strength, lats, shoulders, and your core. 1. Sit under the bar and grip it with your palms facing out 2. Straighten up and lift about 50 percent of your body weight, keeping your feet on the ground and your knees slightly bent. Keep lifting until your chin is over the bar. 3. Slowly lower yourself back to starting position. 4. Repeat. Maximum Overload the Chest Muscles. The bench press is virtually unparalleled in its ability to target the chest muscles with heavy loads.. 1. Setup. Lie on the flat bench with your eyes under the bar. 2. Grab the bar. Put your pinky on the ring marks of your bar. 3. Unrack. Take a big breath and unrack the bar by straightening your arms. 4. Lower the bar. 5. Press.