THE FANTASTIC 5: 5 EXERCISES WILL CHANGE YOUR LIFE

1. Pull-Ups: The OG of upper-body strength.
works out: Back, biceps, and core all get a workout.

Alternatives:
⚬ Lat Pull Downs
⚬ Dumbbell Pullovers
⚬ Assisted Machine Pull Ups

2. Bench Press: (Dumbbell or Barbell) is a classic for a reason.
Hits Chest, Shoulders and Triceps.

Alternatives:
⚬ Flat Machine Press
⚬ Smith Machine Press
⚬ Weighted Dips

3. Romanian Deadlift (RDL): The number one hip hinge movement.
Posterior chain = power (and long term back health)

Alternatives:
⚬ Hip Thrusts
⚬ Glute Bridge
⚬ Hyperextensions

4. Barbell Back-Squat: A full-body game-changer.
Hits Quads, Hams, Glutes

Alternatives:
⚬ Leg Press
⚬ Hack Squat
⚬ Pendulum Squat

5. Shoulder Press: An overhead movement to target shoulders and upper body

Alternatives:
⚬ Military Press
⚬ Machine Shoulder Press
⚬ Seated Smith Machine Press

Author

Dr. Vivek Babaria, DO Dr. Vivek Babaria, DO, FAAPMR is a double board-certified specialist in Interventional Spine, Sports, and Regenerative Medicine. Known for his precision diagnostics and minimally invasive approach, Dr. Babaria integrates cutting-edge technologies like musculoskeletal ultrasound, biologic therapies, and image-guided interventions to restore function and relieve pain. He trained at top institutions and brings a high-touch, patient-first philosophy to every consultation. Whether you're a high-performance athlete, weekend warrior, or navigating chronic pain, Dr. Babaria is committed to personalized, evidence-based care that helps you move, feel, and live better. His practice blends modern medicine with a holistic understanding of the body, making him a leader in the future of non-surgical musculoskeletal care.

You Might Also Enjoy...

OCCIPITAL PAIN, HEADACHES WON'T GO AWAY

Occipital neuralgia is a type of headache and nerve pain that comes from irritation or injury of the occipital nerves, which run from the upper neck, through the back of the scalp, toward the top of the head and sometimes behind the eyes.

PLANTAR FASCIA PAIN

Plantar fasciitis is a leading cause of heel pain. Steroid injections give quick relief but are short-lived and carry risk; PRP targets tissue healing and durability. The practical question: for chronic plantar fasciitis, which injection wins over time?

A Greater Platelet Dose May Yield Better Clinical Outcomes for Platelet

Deliverable platelets represent the actual volume of viable platelets in a PRP treatment. A high number of deliverable platelets significantly enhances the effectiveness of platelet-derived growth factors and cytokines in tissue healing.

Knee PRP: What It Is and How It Heals

By Dr. Vivek Babaria, DO, FAAPMR National Leader in Regenerative Orthopedics | Founder, Orange County Spine & Sports, Newport Beach, CA

PRP and Muscle Healing: What the Latest Science Says

Takeaway: Not all PRP preparations are the same, and subtle differences—like white blood cell concentration—could make a big impact on healing. For athletes or active individuals dealing with muscle injuries, this line of research is worth watching close.

BONE MARROW ASPIRATION HURTS! Get it done right with ANESTHESIA

A lot of cash-based practices offer stem cell treatments! The problem is that these procedures hurt! They hurt a lot! And since they don't or can't use a surgery center , patients are offered laughing gas, topical creams, pain medications as alternatives.