The side push-up is an awkward exercise, with a short range of motion. Performing it properly takes practice.
Tag: lower pectoralis major
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.
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.
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.
Work the upper chest (clavicular pectoralis major), anterior shoulders and triceps using the decline push-up, a compound upper-body exercise.
Compared with the seated cable row, the standing cable row stimulates the recruitment of many more stabilizer muscles in your legs and core.
The barbell JM press is a cross between the barbell skull crusher and the barbell bench press. It was invented by powerlifter JohnMark 'JM' Blakely.
If you don't have access to a leg curl machine, try the inverse leg curl on lat pull-down machine, an isolated pull exercise that targets your hamstrings.
The superman push-up is an advanced bodyweight exercise that’s great for strengthening your core. Do not use it if you can't keep your core tight.
The rope lat pull-down is great for strengthening and building your back and arms, as well as for developing upper-body strength.
Unilateral exercises such as the one-arm hammer-grip dumbbell bench press are important for developing unilateral strength, balance and coordination.
The inverse leg curl (aka bodyweight or Nordic hamstring curl) is useful for working your hamstrings in the absence of a leg-curling machine.