Bench Press (Stability with Suspended KB's)

Consider that machines were created to appeal to those who are intimidated or uneducated on how to train using body weight and free weights. The largest component missing when you train with machines is stability. Unlike free weights, the machine provides a fixed range of motion for you to aimlessly push or pull back and forth without having to worry about keeping your body stable (this also causes you to use much fewer muscle groups- making your workouts less effective). This is an example of taking free weight training and increasing the level of difficulty required to stabilize the weights. We use this 1-2 times per month generally for 2-3 sets of 20 reps, as the 2nd exercise of the workout after bench pressing heavy weights. The high reps and stability that's required really makes light weights difficult and hammers the triceps.

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