Tricep dips

Fairly traditional exercise, but be sure your body is tilted forwards rather than backwards. That way you engage your chest muscles. You should feel both your chest and your triceps as you do this. If you cannot do 5-6 repetitions, most gyms have a machine that you can kneel on which allows you to get a bit of a boost as you do both these dips or for chinups.

Exercise 2

One of my favourites. This really reproduces well the feeling of pushing yourself over an obstacle. Keep your body at about a 45 degree angle, and push both down and forwards. The bar should touch or be very near to your front from your shoulders down to your hips as you go through the motion. It is not supposed to be a typical up down motion like push ups. Imagine pushing yourself over the bar, while you are moving forwards.

Exercise 2

If you have had tennis elbow in the past, don't try this one. It is hard on the elbows. The idea is to train the toughest part of the motion to get over a wall - the transition from pulling down to pushing up.

Exercise 3

Slip your arm through the loop, slide the loop up to the top of your forearm. Grasp your wrist with the other hand, and push down. 80% of the work should be done with the arm that is through the loop. The other hand is just there to stabilize. Do 8-10 repetitions

Exercise 4

Extend above your head as high as machine will allow. You should use a weight that will allow you to do no more than 10 repetitions. When you fail, it should be at about shoulder height as you switch from pulling to pushing.