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Push Up - Band

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Key Points:

Common Mistakes:

Exercise Notes:

Lower chest to ground, press up. Mistakes: Not maintaining a straight body, not lowering chest fully.

Similar Exercises

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Decline Bench Press

Intermediate

+

Barbell

Chest

Bent Over Row

Intermediate

+

Smith

Traps, Lats

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Shrugs

Beginner

+

Cable

Traps

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Lat Pullover

Intermediate

+

Pin loaded

Lats

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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High Low Plank

Beginner

+

Bodyweight

Abs

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Step Up

Beginner

+

Bodyweight

Quads

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Leg Press

Beginner

+

Pin loaded

Quads

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Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Military Press

Intermediate

+

Barbell

Shoulders

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Chest Press

Beginner

+

Plate loaded

Chest

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Back Extension

Beginner

+

Pin loaded

Lower Back

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Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

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Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Split Squat

Beginner

+

KettleBell

Quads

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Chest Fly

Beginner

+

Pin loaded

Chest

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Ab Crunch

Beginner

+

Pin loaded

Abs

Floor Press

Beginner

+

Dumbbell

Chest

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Back Squat

Intermediate

+

Barbell

Quads, Glutes

Box Jump (90 Degree Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Leg Extension

Beginner

+

Pin loaded

Quads

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Incline Chest Press

Beginner

+

Plate loaded

Chest

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

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Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Chest Fly (Seated)

Intermediate

+

Pin loaded

Chest

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Chest Fly

Beginner

+

Pin loaded

Chest

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Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Calf Extension

Beginner

+

Pin loaded

Calves

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Forward Lunge

Beginner

+

Bodyweight

Quads

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Cable Crunch

Beginner

+

Cable

Abs

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Chest Press

Beginner

+

Pin loaded

Chest

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Lever Squat

Intermediate

+

Plate loaded

Quads, Glutes

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Cable Chest Press

Beginner

+

Cable

Chest

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Bench Press

Beginner

+

Smith

Chest

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, sam druce - fitness, lachie cubis - fitness

Neck Extension

Beginner

+

Plate loaded

Traps

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Cable Chest Fly

Beginner

+

Cable

Chest

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, plus fitness - castle hill, plus fitness - darlinghurst, lachie cubis - fitness

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Front Raise

Beginner

+

Dumbbell

Shoulders

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Chest Dips

Intermediate

+

Bodyweight

Chest

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

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Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Teapot

Beginner

+

KettleBell

Obliques

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Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Shrugs

Beginner

+

Dumbbell

Traps

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Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Cable Tricep Extension

Beginner

+

Cable

Triceps

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Split Squat

Beginner

+

Smith

Quads, Glutes

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Chest Press

Beginner

+

Plate loaded

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Tricep Press

Beginner

+

Pin loaded

Triceps

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Seated Row

Intermediate

+

Pin loaded

Lats, Traps

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Preacher Curls

Beginner

+

Plate loaded

Biceps

Calf Extension

Beginner

+

Pin loaded

Calves

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Lat Pullover

Intermediate

+

Pin loaded

Lats

Preacher Curl

Beginner

+

Pin loaded

Biceps

Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Leg Curl

Beginner

+

Pin loaded

Hamstrings

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Deadlift

Advanced

+

Barbell

Quads, Glutes, Hamstrings, Lower Back

Leg Curl (Lying)

Beginner

+

Pin loaded

Hamstrings

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Standing Calf Raise

Beginner

+

Bodyweight

Calves

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Halo

Beginner

+

KettleBell

Traps, Shoulders

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Calf Extension

Beginner

+

Pin loaded

Calves

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Incline Bench Press

Beginner

+

Plate loaded

Chest

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Leg Press

Beginner

+

Pin loaded

Quads

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

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Cable Crunch

Beginner

+

Cable

Abs

Leg Raise

Intermediate

+

Bodyweight

Abs

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Military Press

Intermediate

+

Barbell

Shoulders

V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Ab Crunch

Beginner

+

Pin loaded

Abs

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Standing Calf Raise

Beginner

+

Smith

Calves

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Bench Press

Beginner

+

Smith

Chest

Cable Chest Fly

Beginner

+

Cable

Chest

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Decline Bench Press

Intermediate

+

Barbell

Chest

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Preacher Curls

Beginner

+

Plate loaded

Biceps

Leg Extension

Beginner

+

Pin loaded

Quads

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Lat Pull Down

Beginner

+

Pin loaded

Lats

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Glute Kickback

Beginner

+

Pin loaded

Glutes

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Single Arm Tricep Extension

Beginner

+

Cable

Triceps

Sissy Squat

Beginner

+

Bodyweight

Quads

plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Decline Bench Press

Intermediate

+

Barbell

Chest

Neck Extension

Beginner

+

Plate loaded

Traps

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Ab Crunch

Beginner

+

Pin loaded

Abs

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Row

Beginner

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Glute Kickback

Beginner

+

Pin loaded

Glutes

Plank

Beginner

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Upright Row

Beginner

+

Cable

Shoulders, Traps

Bench Press

Intermediate

+

Plate loaded

Chest

Chest Press

Beginner

+

Pin loaded

Chest

Bench Press

Beginner

+

Plate loaded

Chest

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Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Chest Press

Intermediate

+

Plate loaded

Chest

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V-Squat

Intermediate

+

Pin loaded

Glutes, Quads

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Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Ab Crunch (Lying)

Beginner

+

Pin loaded

Abs

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Incline Lever Row

Intermediate

+

Plate loaded

Traps, Lats

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Leg Press

Beginner

+

Pin loaded

Quads

Leg Extension

Beginner

+

Pin loaded

Quads

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Cable Tricep Extension

Beginner

+

Cable

Triceps

Overhead Press

Beginner

+

KettleBell

Shoulders

Cable Chest Press

Beginner

+

Cable

Chest

Leg Extension

Beginner

+

Pin loaded

Quads

Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

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Push Up - Band

Push Up - Band

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Dynoball SL RDL into Slam and Plant

Beginner

+

Leg Extension (Isolated)

Beginner

+

Seated Row

Beginner

+

Overhead Tricep Extension

Intermediate

+

Inverted Bosu Push Up

Intermediate

+

Decline Bench Press

Intermediate

+

Bent Over Row

Intermediate

+

Incline Chest Fly

Intermediate

+

Shrugs

Beginner

+

Hip Adductor

Beginner

+

Donkey Calf Raise

Intermediate

+

Preacher Curl

Beginner

+

Seated Calf Raise

Beginner

+

Lat Pullover

Intermediate

+

Tricep Extension

Beginner

+

Leg Curl (Seated)

Beginner

+

High Low Plank

Beginner

+

Box Jump (90 Degree)

Intermediate

+

Step Up

Beginner

+

Leg Press

Beginner

+

Lat Pull Down (Isolated)

Beginner

+

Front Pulldown (Isolated)

Beginner

+

Shoulder Press

Beginner

+

Military Press