Use the incline dumbbell fly to isolate and build your upper pectoralis major. Internally rotating your shoulders helps to better isolate the target muscles.
Isolate your triceps brachii with the incline dumbbell triceps extension. Keep your elbows close to your head to maintain emphasis on your triceps brachii.
Use the side plank hip abduction to build your outer thighs, work your core, and strengthen the lateral flexion movement pattern of your spine.
Use the kneeling bodyweight triceps extension to isolate your triceps brachii in the absence of dumbbells, barbells, and weight machines.
The lying single straight-leg hip extension is not an effective exercise for overloading your hamstrings. Use it only when you do not have access to a gym.
Use the spiderman push-up, a compound push exercise, to improve your balance and coordination, and build upper-body and core strength.
The bent-knee bench dip is a beginner compound bodyweight exercise that targets your triceps brachii and also works your lats, pecs, and anterior delts.
Unlike with the dumbbell fly, with the lying cable fly, the amount of resistance that you experience is maintained throughout the full range of motion.
Isolate and build your triceps brachii using the lying barbell triceps extension, an isolation exercise. Keep your elbows close to your head.
Targeting your lower pectoralis major, the point of the shoulder tap push-up is to put your body off balance and force stabilizer muscles to work harder.
Learn the proper way to perform the decline dumbbell bench press, a compound and push exercise that targets your sternal (lower) pectoralis major.
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.