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 Workout Rest of the program Back

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CHEST & BICEPS

CHEST & BICEPS

45 mins

CONFIDENCE BOOSTER

67b028d506bf3cea7deb179d

Incline Chest Press (Isolated)

64392c0a9c1b51046ec2f348

Incline Chest Press (Isolated)

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 right before your elbows are fully extended.
Retract back in a controlled manner just prior to the starting position.

Common Mistakes:

Elbows being positioned higher than hands.
Wrists losing alignment with forearms.
Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Incline Chest Press - Plate loaded - Cagey muscle groups

634a62185cb8ac208fe925a8

Chest Press

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

634a62185cb8ace0e3e92639

Chest Fly

Notes:

Key Points:

Ensure the bars are in slightly in front of your chest.
Push the vertical handles with both arms slowly until they almost meet in the centre.
Slowly return to the starting position.

Common Mistakes:

Arms are straightened, keep them slightly bent.
Using momentum and clashing the handles together.
Back coming off of the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Triceps, Shoulders

Chest Fly - Pin loaded - Handles muscle groups

Cable Bicep Curl

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Cable Bicep Curl

Notes:

Key Points:

Use underhand grip at shoulder width.
Curl up until hands are at shoulder height.
Lower until elbows almost fully extended then repeat.

Common Mistakes:

Bending back to pull weight.
Elbows moving up and down too much.
Bringing hands up to your face.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Cable Bicep Curl - Cable - Short Straight Bar muscle groups

Dumbbell Hammer Curl

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Dumbbell Hammer Curl

Notes:

Key Points:

Stand straight holding the dumbbells by your sides.
Bend your elbows until the weight is up to shoulder height.
Slowly lower back to just before full extension and repeat.

Common Mistakes:

Using momentum from the body.
Fully locking out elbows.
Dropping the weights on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Dumbbell Hammer Curl - Dumbbell - Standing muscle groups

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