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.
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.
The machine seated hip abduction, an isolated pushing exercise, is essential for anyone who wants to develop their glutes.
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.
The prone hack machine calf raise is an isolated pushing exercise that targets the gastrocnemius, while the soleus acts as a synergists.
Work the upper chest (clavicular pectoralis major), anterior shoulders and triceps using the decline push-up, a compound upper-body exercise.
Use the Smith machine incline bench press to hit your upper pectoralis major with a heavy weight if you don't have a spotter for safety.
Use the barbell step-up to develop balance, coordination, core strength, and unilateral lower body strength.
Target your triceps brachii with the lying cable skull crusher, an isolation exercise. Keep your elbows in to avoid chest and shoulder recruitment.
The lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.