The side push-up is an awkward exercise, with a short range of motion. Performing it properly takes practice.
Tag: upper 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.
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.
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 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.
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.