Dr. O's Five Pillar Exercises

July 27, 2017

Dr. O pillar exercises chin up

According to Dr. Brett Osborn, a board-certified neurosurgeon, nutrition specialist and BPI Sports’ expert, there are five pillar exercises everyone needs to master: the bench press, deadlift, overhead shoulder press, squat and the pull up/chin up. Keep reading and watch the videos to learn the proper form for each.

Bench Press

The bench press is considered the benchmark of individual strength. In this short video, Dr. O explains the proper mechanics and the muscles you will engage with the exercise so you can get the most out of every rep.*


The deadlift is a great exercise for your glutes, hamstrings and lower back, however many people do not perform them correctly. Dr. O takes you step by step:*

Overhead Shoulder Press

The overhead shoulder press is a staple upper body exercise. Start with the bar in an overhand grip, spaced a little wider than shoulder-width apart. Hold it chest high, right below your chin and prepare to perform the movement. Watch the video to learn the rest of Dr. O’s tips.*

Best Test


The squat is one of those fundamental exercises that every routine should include. It’s also very easy to do wrong (we’ve all seen the people at the gym doing quarter squats with way too much weight). Make sure you’re using the proper form by watching Dr. O’s short video.*

Pull up/Chin up

The pull up and chin up are very similar exercises, but they use different grips and target slightly different muscles. Dr. O will help you ensure you’re doing each correctly and understand the importance of these differences.*

Now that you’ve mastered these five pillar exercises, head over to our YouTube channel and check out some of the other videos from Dr. O. In addition to fitness, he’s created content on the keto diet and the truth about Low T.

Dr. Brett Osborn

Dr. O is a Team BPI Sports’ fitness and nutrition expert.

*All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.

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