Target: triceps, core

Why it works: The cable places constant tension on the triceps so that it builds strength across its range of motion and irons out any weak points, which should improve your bench press limit.

• Stand in front of a cable machine set on a high pulley with feet split for balance.
• Brace your core and then press down on the cable handle with your right hand to straighten your arm.
• Pause for peak contraction and then let the cable back slowly.
• Keep your torso still and your elbow by your side throughout.