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.
The bodyweight squat is great for learning the very basics of squat form, such as how to keep your head up and torso upright as you descend.
Learn how to isolate your triceps brachii with the decline EZ bar skull crusher, a popular variation of the lying triceps extension.
Unilateral exercises such as the one-arm hammer-grip dumbbell bench press are important for developing unilateral strength, balance and coordination.
Emphasize the development of your anterior deltoid and upper pectoralis major using the seated elbows-in alternating dumbbell overhead press.