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Push up to the top with two legs then lift one leg off the bench and do a negative rep down on only empty bovine gelatin capsules . This is an excellent way to build strength in the thighs.Seated Bench Press Machine Shoulder PressesThis one will get you some strange looks in the gym - you may have to explain what you're doing to almost everyone who walks by!Practice getting into position with lighter weight. First, sit in the seat and press the weight to full lockout in the regular bench press.

Now, skootch (that's the technical term) your butt up the back pad as you push forward on the handles forcefully. This takes a little practice to get used to so try it a few times with lighter weight, as I mentioned above. Your upper body should be horizontal at this point and your arms extended at the top of a shoulder press position.Now do shoulder presses in this position. I've found this unique exercise to be more effective for shoulder presses than most shoulder press machines.

When you've finished your set, simply slide your butt back down the back pad and lower the weight.Flye Machine or Pec Deck One Arm RowsThe Pec Deck is not just for the chest anymore...you can do an amazing One Arm Row with the Flye or Pec Deck machine that rivals and even beats the dumbell version in many ways.Stand in front of the Pec Deck or Flye Machine, facing the seat. Take your left hand and grip the outside of the left arm pad/handle.

Brace your right hand on the machine frame and brace your right foot on the seat (necessary with heavier weights).This position mirrors the bottom position of the One Arm Row. Start pulling the left arm pad/handle around slowly, feeling the tension in the back. Pull the arm pad/handle around and back as far as you can, squeeze your back hard for a few seconds then lower the pad/handle slowly.Don't allow the weights to touch at the bottom, which will release the tension - use this opportunity to get a HUGE stretch on the lats.