Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
[[{"exerciseName":"Bench Press","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"11","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8aceaa4e925c5","workoutExerciseItemID":"634a62185cb8aceaa4e925c5","workoutExerciseFullName":"Bench Press"}],[{"exerciseName":"Chest Press","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","reps":"12","exerciseRestSeconds":"0","exerciseRestMinutes":"2","loadAmount":""}],"guideID":"634a62185cb8ac208fe925a8","workoutExerciseItemID":"634a62185cb8ac208fe925a8","workoutExerciseFullName":"Chest Press"}]]

112

112
1 hour

112

67021681091e9ebcfc5daa09

Play Button
Bench Press
1
  set
 kg
11
 Reps
2:00
 rest
634a62185cb8aceaa4e925c5
Plate loaded
Bench Press
0 seconds of 1 minute, 6 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
01:06
01:06
 
Notes:
Key Points:
  • Grip the bar at slightly wider than shoulder width apart.
  • Extend your arms, holding the bar above your mid chest.
  • Lower at a controlled speed down to your chest then press back up to the starting position.
Common Mistakes:
  • Bouncing the bar off your chest.
  • Having elbows pointed outwards in line with the shoulders. 
  • Wrists losing alignment with forearms.

 

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Bench Press - Plate loaded muscle groups
Play Button
Chest Press
1
  set
 kg
12
 Reps
2:00
 rest
634a62185cb8ac208fe925a8
Plate loaded
Chest Press
0 seconds of 57 secondsVolume 90%
Press shift question mark to access a list of keyboard shortcuts
00:00
00:57
00:57
 
Notes:
Key Points:
  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.
  • Push out to a point just before your elbows are fully extended.
  • Retract back in a controlled manner to the starting position without the weights clashing.
Common Mistakes:
  • Elbows being positioned higher than hands.
  • Wrists not being aligned with forearms when pushing and retracting.
  • Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Chest Press - Plate loaded - Hinge Lower muscle groups
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
2m 0s rest
634a62185cb8ac208fe925a8
634a62185cb8ac208fe925a8
Chest Press
Chest Press - Plate loaded - Hinge Lower
3
3
1
2m 0s rest
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