Push exercises: This could be a chest press, shoulder press, or leg press, with a machine or free weights. This could be a chest press, shoulder press, or leg press, with a machine or free weights. Carry: A farmer's carry is one of the most useful carry exercises, as it closely mirrors carrying shopping bags or suitcases. A farmer's carry is one of the most useful carry exercises, as it closely mirrors carrying shopping bags or suitcases. "You wouldn't increase week on week, but every four to six weeks, or as the exercise gets easier to perform," she says.