■ Chest
Range-Limited Bench Press: Lie on the flat bench with a rolled towel across your chest. Grip a barbell so your upper arms are parallel to the floor and your forearms are not quite perpendicular to it. Plant your feet squarely on the floor and tighten your abdominal muscles. Lift the bar off the stanchions, then slowly lower it towards your chest. As soon as you feel the bar lightly touch the towel. Push the weight up until your arms are almost fully extended. Repeat.
■ Buttocks, quadriceps, hamstrings
Wide-Stance Leg Press: Lie on your back in the leg-press machine with your feet slightly more than hip-width apart and your toes and knees angled outward about 45 degrees. Bend your knees and lower the weight until your thigh are almost parallel with the foot platform. Now use your heels to lift the weight. Push upward until your knees are almost straight. Once you reach the top of the movement, bend your knees again and lower to the starting position.
■ Back
Front Pull-Down: Grip the pull-down bar so your hands are slightly more than shoulder-width apart. Sit, wedging the center of your thighs snugly under the leg pads. In a fluids, even motion, pull the bar down past your face until it reaches the top of your chest, and squeeze your shoulder blades together as you pull. Hold for a moment, then allow the weight to slowly pull your arms up. - Liz Neporent
