Additional Bench and Upper Support

Perform a bench press with a narrow grip to emphasize the triceps.

Lie on a flat bench with a dumbbell in each hand, palms facing each other. Keep a slight bend in your elbows and lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. Keep your shoulders stable and avoid shrugging. Then, bring the dumbbells back together above your chest by squeezing your chest muscles, maintaining the slight elbow bend throughout. Focus on controlled movement and proper form to maximize chest activation and minimize shoulder strain.

Sit in dip machine, push handles down.

cable face pull with external rotation

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Sit and rotate your torso side to side to work your obliques and core.

Creating wave patterns with heavy ropes.

Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.