aal in all perks. in your workout include some to majorty of these excersices and you will be cool. bench, incline, dips, flyes, incline flyes, dumbell presses, and incline dumbell presses. get into the habit of including thes exercises hard and heavy into your routine and you will be cool. if you need a workout routine to help you put some stuff together go to the training stickies and find what you need