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A compound press on an incline bench using a barbell to target the upper chest, front deltoids, and triceps. The incline shifts the load onto the clavicular head of the pecs, the part of the chest that lags on most lifters and defines the upper-chest shelf. It sits naturally alongside the flat bench as the […]
The incline dumbbell press is a compound upper body press performed on a bench set to roughly 30 to 45 degrees. Angling the torso shifts a greater share of the work onto the clavicular head of the pectorals, the portion of the chest most people find hardest to develop. Dumbbells let each arm travel its […]
A chest isolation exercise on an incline bench using a fly motion to target the upper pectorals. It combines the incline’s upper-chest bias with the fly’s deep loaded stretch, making it the most direct isolation work the upper chest gets. Placed after incline pressing, it finishes the job with light weight and full range.
A chest isolation exercise using low cable pulleys to target the upper chest through an upward fly motion. Sweeping from low to high matches the upward angle of the upper chest fibers, hitting them from a direction no press can. The cables keep the squeeze loaded at the top, which makes the finishing contraction the […]
A triceps exercise using a cable machine with arms extended overhead, emphasizing the long head of the triceps. The cable keeps the long head loaded through its full stretched range, including the bottom position where dumbbells go light. For pure long-head stimulus per set, this is arguably the best triceps exercise in the library.
A triceps exercise holding a dumbbell overhead with both hands, emphasizing the long head through a deep stretch. Using both hands on one dumbbell allows more total load than the single-arm version, making it the mass-building member of the overhead extension family. It slots in after pressing as the primary stretch-position triceps builder in a […]
A unilateral overhead pressing exercise that targets the deltoids and triceps while challenging core stability with an offset load. Pressing one dumbbell makes the obliques fight the sideways pull the whole set, so the trunk gets trained as hard as the shoulder. It also isolates each side’s pressing strength, revealing gaps a two-dumbbell press hides.
A unilateral triceps exercise using a cable behind you, extending one arm overhead for long head emphasis. The overhead position stretches the long head of the triceps, the biggest of the three, and the cable keeps tension on it through the whole range in a way free weights cannot. Working one arm at a time […]
An isolation exercise targeting the triceps, particularly the long head, by extending a dumbbell overhead with one arm. The overhead position puts the long head under a stretch it never gets from pushdowns, and single-arm work lets you spot and fix a weaker side directly. It needs nothing but one dumbbell, which makes it the […]
A triceps isolation exercise using a V-bar attachment for a neutral grip that targets the lateral and medial triceps heads. The rigid bar lets you push more weight than a rope, while the angled grip keeps the wrists comfortable doing it. It is the strength-leaning member of the pushdown family, best placed early in an […]
