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.
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.
The barbell skull crusher is performed by lying on a bench and lowering a barbell to your forehead while keeping your upper arms vertical.
Learn how to use the machine triceps extension, an isolation and push exercise, to safely and effectively build your triceps brachii.
Use the barbell front box squat to strengthen your front squat strength. It's also useful if you have knee problems, as it requires less weight.
The Smith machine standing overhead press is safer than the standard standing overhead press, which makes it useful for when you want to go heavy.
The dumbbell w-press is an isolation shoulder exercise. Although quite rare, it is very effective at overloading the anterior and lateral deltoids.