The upright row targets shoulders and traps, but poses shoulder risks if done incorrectly. Use proper form and safer variations like cable, EZ bar, or kettlebell upright rows to build strength while protecting joints.

Three exercises—bench press, incline press, and dips—are enough to effectively train the chest by targeting mid, upper, and lower fibers. Adding cables or machines provides extra variety, while compact trainers like the PMAX-5600 suit home gyms well.

Crunches are effective for strengthening the core when performed with proper form. Avoid common mistakes, like pulling on the neck, and enhance results with equipment such as the PMAX-5600 Smith Machine and adjustable benches for better performance and injury prevention.