Work the upper chest (clavicular pectoralis major), anterior shoulders and triceps using the decline push-up, a compound upper-body exercise.
Tag: triceps brachii
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.
Target your triceps brachii with the lying cable skull crusher, an isolation exercise. Keep your elbows in to avoid chest and shoulder recruitment.
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.
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.
Learn how to use the machine triceps extension, an isolation and push exercise, to safely and effectively build your triceps brachii.
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.
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.
The inverse leg curl (aka bodyweight or Nordic hamstring curl) is useful for working your hamstrings in the absence of a leg-curling machine.
Emphasize the development of your anterior deltoid and upper pectoralis major using the seated elbows-in alternating dumbbell overhead press.