Tap a muscle

Simple dip using a bench behind you.

Overhead cable work with constant tension.

The go-to isolation for all three triceps heads.

Compound press that overloads the triceps.

Close-hand push-up that hammers the triceps.

Hybrid of a close-grip bench and skull crusher.

Guided extension that is easy to load.

Stretched-position triceps work overhead.

Allows a flare at lockout for a harder squeeze.

Lying extension that loads the long head.

Elbows-out press that isolates the triceps.

Upright dips that bias the triceps.

Peak-contraction isolation for the triceps.

Rotating press that hits all three delt heads.

The classic horizontal press for overall pec mass.

Standing vertical press for delts and core.

Front-to-back press that keeps constant tension.

Lean-forward dips that overload the lower chest.

Emphasizes the lower pecs with a decline angle.

Seated press that trains each side independently.

Feet on a chair makes the pike press steeper.

Short-range press that overloads lockout strength.

Targets the upper chest with a long range of motion.

Diagonal press that is shoulder-friendly.

Guided press that is easy to load progressively.

Stable overhead press for straightforward loading.

Hips high so the shoulders do the pressing.

Foundational pressing pattern you can do anywhere.