The side push-up is an awkward exercise, with a short range of motion. Performing it properly takes practice.
The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.
The trap bar farmer's walk is a great whole-body exercise for improving functional fitness, enhancing unilateral leg strength, and boosting overall strength.
The trap bar deadlift is great for building glutes, legs, back and forearms; strengthening the core; improving functional fitness; and developing strength.
Use the incline push-up to activate and strengthen the horizontal pushing muscles of your upper body until you can graduate to the standard push-up.
Use the dumbbell box squat to eliminate the stretch reflex, making the exercise more difficult and allowing you to overload your muscles with less weight.
Provided you use the safety pins, the Smith machine JM press offers a safe way to perform the JM press movement pattern, great for triceps activation.
Learn how to perform the dumbbell wide-grip upright row effectively and safely, without increased risk of shoulder impingement.
The Smith machine Yates row can help you to develop a great back and upper-body strength while avoiding cheating by swaying up and down.
The machine front pull-down is a brilliant exercise with which you can build your back and arm muscles and develop your upper-body strength.
Work the upper chest (clavicular pectoralis major), anterior shoulders and triceps using the decline push-up, a compound upper-body exercise.
The crunch with stability ball leg raise is a compound and pull exercise that you can use to develop your core and hip flexors.