Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major.
Build the muscles necessary to perform neutral-grip pull-ups using the machine-assisted close neutral-grip pull-up, a compound and pull exercise.
Compared with the incline barbell and dumbbell presses, the incline cable bench press maintains the focus on the upper pecs throughout the range of motion.
A compound and push exercise, use the machine-assisted triceps dip to strengthen the muscles necessary to be able to perform the proper triceps dip.
Targeting your quadriceps, the jump squat (aka squat jump) is a brilliant compound bodyweight exercise with which you can develop lower-body power.
Targeting your erector spinae, use the flat bench hyperextension only if you do not have access to a hyperextension bench. The range of motion is limited.
The one-leg push-up, which targets your lower pecs and obliques, puts your body out of balance, thus forcing the recruitment of more stabilizer muscles.
The behind-the-neck barbell overhead press is not recommended because it forces you to put your neck and shoulders into an extreme range of motion.
Compared with other variations of the overhead press, the seated neutral-grip dumbbell overhead press puts less pressure on your shoulder joints.
Work your hamstrings, glutes, adductor magnus, and erector spinae with the straight-leg cable pull-through, a compound pulling exercise.
Use the Smith machine underhand Yates row to build your upper back and arms, and develop upper-body strength.
Targeting your anterior deltoid, the Smith machine seated overhead press offers a safe way of pressing a heavy weight overhead.