Muscles trained: Triceps, chest
Position a bench inside a rack or cage. Lie back on a bench press and take a close grip on the bar. Lift the bar off the supports and slowly lower it down toward the midline of your chest. Pause when the bar is almost in contact with the chest and then press it back up to the starting position.
Muscles trained: Triceps and core
Set a bar on the supports of a squat rack or cage set at about waist level. Grab the bar with a pronated grip that's just inside shoulder-width. With your body and arms completely straight and your weight on the balls of your feet, begin by slowly bending your arms and lowering your entire body head-first toward the bar. When your forehead is about an inch or two from the bar, pause for a second, then push back up to the starting position.