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Cable Rope Pushdown
Novice
1
The cable should be set all the way at the top of the machine.
2
Make sure to keep your upper arm glued at your side. Extend your elbows until you feel your triceps contract.
Barbell Close Grip Bench Press
Intermediate
1
Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms
2
Lower the bar to your lower-mid chest
3
Slowly raise the bar until you've locked your elbows.
Dumbbell Skullcrusher
Beginner
1
Lay flat on the floor or a bench with your fists extended to the ceiling and a neutral grip.
2
Break at the elbows until your fists are by your temples. Then extend your elbows and flex your triceps at the top.
Bench Dips
Novice
1
Grip the edge of the bench with your hands, Keep your feet together and legs straight.
2
Lower your body straight down.
3
Slowly press back up to the starting point.
4
TIP: Make this harder by raising your feet off the floor and adding weight.
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