Deadlifts are very developmental but at your age might not be worth the risk. You can do "back extensions" using the back extension stand or ghd stand. And add leg curls, and you will have lower risk substitution for deadlifts.

You need to be pushing weight Overhead for shoulder development also. When it comes to physical appearance, straight arm lateral raise movements are considered essential for shoulder width (and shoulder to waist ratio)

When you come back to the states up north for work I can take you as a guest to the gym for free and we can run through some stuff

(https://xoxohth.com/thread.php?thread_id=5922532&forum_id=2#50258552)

Always recommend an overhead press (I doing sitting barbell) and some sort of bench (I do dumbbell incline and barbell flat).

I also like a standing cable fly (I go high to low) but that's something I do because I love the stretch/movement - don't think it's essential.

I'll always end with cable crunches and leg raises to finish every workout but don't think they're necessary.

(https://xoxohth.com/thread.php?thread_id=5922532&forum_id=2#50258560)

I can do deadlines with good form since I did it in high school and could probably do 300lbs. But my back could snap in half just due to age, and same as back extensions, what's the point of accumulating muscle in lower back, no one will notice it. My belarus exgf kept saying I have beautiful muscle and touching my upper chest/frontal deltoid. Not sure what's the purpose of exercising lower body

(https://xoxohth.com/thread.php?thread_id=5922532&forum_id=2#50258588)

I have a euro wife and spend lots of time in Europe and the bird leg look is definitely a thing over there. So it may be cultural but if you have noticeably undersized legs in the US you do not get respect from women or men. There are guys like Greg o Gallagher who talk about not training legs, but actually have athletic legs from years of training legs.

PT's often recommend lower body and spinal erector training to maximize function and longevity during the aging process as well. As an ISSA certified guy I would recommend aging clients train only lower body and back, rather than only upper body anterior, if for some reason they insisted on one or the other.

Overhead presses will add something to dips due to the tricep engagement but the main purpose is to develop anterior (primarily) and medial (secondarily) shoulders (deltoids.) Esthetically the shoulder muscles are actually bigger than the chest, and if you have no front deltoid, there will be no separation visible at the outside of your chest muscle which will hide your chest development. Your anxiety about having downward force over the top of the spine is not logical -- compression effects are not going to occur until you start using weights in the 100 to 200 kg range at minimum. Spinal issues can certainly develop with bending movements below those weights, but thats not an issue with Overhead press, especially seated with free weights or a machine.

Horizontal rows are recommended also. Guys who are relatively new to weights should really work in a progressive set or two on everything because it wont take much to grow. Leaving out muscle groups is indicated for experienced bodybuilders or in some cases for women with a phobia of upper body muscularity or pre existing upper body imbalance.

(https://xoxohth.com/thread.php?thread_id=5922532&forum_id=2#50258645)

Like when a rag gets wet

(https://xoxohth.com/thread.php?thread_id=5922532&forum_id=2#50258614)

Also my exgf told me whatever I do is useless unless I shave/laser removal hair from armpits and chest

(https://xoxohth.com/thread.php?thread_id=5922532&forum_id=2#50258642)

And then to prevent oldmanification you should add in grip, lunge, and a core rotation (I do a cable rotation with an integrated pallof press).

(https://xoxohth.com/thread.php?thread_id=5922532&forum_id=2#50258626)