Do flat bench press, a barbell or a dumbbell bench press, using either a barbell or a pair of dumbbells. Make sure your core is engaged.
the greatest exercise to target your shoulders is the overhead press. To do this exercise you may use barbells or dumbbells.
Do a wide grip pull up at gym if too difficult at home. Develop your lats and biceps by performing one-arm dumbbell rows at home.
Do lat pulldowns (or the at-home gym equivalent, the resistance band pulldown) carefully, engaging your lats on both the up and down motions.