19 Decline Bench Press
This exercise was performed without a rack to show you form. Please use a rack with this exercise. Do not underestimate the decline bench. Many people have the biomechanics that a flat bench press targets their upper chest. Using a decline if this is the case is essential for chest growth. If you are not aware of your biomechanics I strongly suggest executing it and monitoring your results.
21 Incline DB Press
The form on this is quite specific. This is more of a stretch exercise. I give this exercise so much credit for any chest development I have made. Using this after some heavy bench press is fantastic to open up your muscle fibres and allow blood flow to the target area to maximise.
24 Skull Crusher Variation
Extremely important exercise for tricep development. Notice the negative focused reps at the end of the video. Give this exercise some juice, focus on fatiguing your triceps on the positive and negative movements. You can turn this exercise up by doing these on the floor and resting the weight on the ground for one second before lifting again.
These are all the Chest, Shoulders and Tricep Exercises