TrainLikeMe

Set cable to chest height. Start with a split stance.
With opposite arm to the front leg, take the weight out and accelerate outward, rotating your torso.
Maintain stability of your lower body and resist rotation. Learn to seperate upper & lower.

Common Mistakes:

Using momentum from your lower body to compensate.
Feet unable to remain parallel.
Too much body weight leaning forward.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Abs

Staggered SA Push with Rotation - Cable muscle groups

65386fae23b5f1cf9cc80d2d

Bodyweight

Push Up (Incline)

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders with hands on a bench.
Push through your hands extending your elbows.
Bend the elbows lowering yourself until your chest almost touches the bench and repeat.

Common Mistakes:

Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Push Up - Bodyweight - Incline muscle groups

Inverted Bosu Decline Push Up

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Bodyweight

Inverted Bosu Decline Push Up

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders with feet on a bench.
Push through your hands extending your elbows.
Bend the elbows lowering yourself until your chest almost touches the ground and repeat.

Common Mistakes:

Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Abs

Inverted Bosu Decline Push Up - Bodyweight muscle groups

Inverted Bosu Push Up

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Bodyweight

Inverted Bosu Push Up

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders.
Push through your hands extending your elbows.
Bend the elbows lowering yourself until your chest almost touches the ground and repeat.

Common Mistakes:

Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Abs, Triceps

Inverted Bosu Push Up - Bodyweight muscle groups

Rotator cuff external rotation

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Dumbbell

Rotator cuff external rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Knee bent and elbow resting on it
Slow and controlled throughout
Keep torso straight

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Rotator cuff external rotation muscle groups

6640189acd6ab7f1c056db9a

Barbell

Squat To Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders,Glutes,Quads

Deltoids,Gluteus Maximus,Quadriceps

Secondary Muscles

Chest

66245e03c2612e26f0400096

Smith

Incline Bench Press

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest,Shoulders

Pectoralis Major,Deltoids

Secondary Muscles

Triceps

6600dd538a1efd9db1e3ef52

Dumbbell

Rear Delt Flys

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps

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Barbell

Military Press

Notes:

Key Points:

Stand straight holding the bar up at shoulder height.
Press the bar straight up until your elbows are almost fully extended.
Slowly lower down until you're at a 90 degree bend in the elbows and repeat.

Common Mistakes:

Elbows being behind your hips.
Arching your back too much.
Using legs for excessive momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Triceps, Abs

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Bodyweight

Push Up (Decline)

Notes:

Key Points:

Place hands just wider than shoulder width in line with the shoulders with feet on a bench.
Push through your hands extending your elbows.
Bend the elbows lowering yourself until your chest almost touches the ground and repeat.

Common Mistakes:

Flaring the elbows out at 90 degrees.
Arching you glutes upwards.
Dropping back and shoulders down too low.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Push Up - Bodyweight - Decline muscle groups

66245e03c2612e26f0400096

Incline Bench Press

rest

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Chest Underhand Fly

rest

65f7f5a3b57597478c28d2e0

Dumbbell Fly

rest

6548b65d1b37424f733863b4

Floor Press

Floor Press - Dumbbell

rest

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Staggered SA Push with Rotation

Staggered SA Push with Rotation - Cable

rest

65386fae23b5f1cf9cc80d2d

Push Up (Incline)

Push Up - Bodyweight - Incline

rest

65386facafea3b51d50ef64c

Inverted Bosu Decline Push Up

Inverted Bosu Decline Push Up - Bodyweight

rest

65386faaf0530d1b63105685

Inverted Bosu Push Up

Inverted Bosu Push Up - Bodyweight

rest

66865d152ad80a40ae5d9e92

Rotator cuff external rotation

rest

6640189acd6ab7f1c056db9a

Squat To Press

rest

66245e03c2612e26f0400096

Incline Bench Press

rest

6600dd538a1efd9db1e3ef52

Rear Delt Flys

rest

653647405cb8fcbcac41669d

Military Press

Military Press - Barbell

rest

64fb04bf4e07460f9e9a555c

Push Up (Decline)

Push Up - Bodyweight - Decline

rest

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