Using the parallel bars or assisted dip machine grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up in same posture and repeat. You can bend and cross your legs or keep them straight. To work the triceps, keep your body straight up and down and do not lean over. Leaning over would work more of the lower chest.

Repeat

Total-Body Muscle

Dumbbell Pushup Row

Forcefully contract your glutes. "When most men perform rowing movements, they pull more with their arms than with their middle and upper back, which defeats the purpose," says Mejia. But in this pushup, your arms, abs, and shoulders are forced to work together to keep you steady while your back muscles draw the weight to your rib cage--so you can't cheat. The benefit? You'll simultaneously build your back and chest, which not only saves you time, but also helps prevent muscle imbalances of your upper body.

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Build nice round shoulders.

Like a regular benchpress, but with dumbells.

Classic dips using a weighted machine.

An excellent compound exercise to put muscle mass on your delts fast.

Biceps Brachii

Put a pair of dumbells on the floor so they're parallel. Grab them and lift slowly, keeping your back flat and your head up. Pull your shoulderblades up. When finished, slowly return them to the floor.

Start by lying on the floor with knees pointing up.

Hold dumbbells in each hand, with the elbows bent at 90 degrees, with forearms pointing up.

Raise arm slowly until straight, perpendicular with the rest of your body.

Lower back to starting position.