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
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Chest Blaster

Chest Blaster
50 mins

Gainsbydre Train Like Me

66c1d8ee01a8554f92de6821

Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
634a62185cb8aceaa4e925c5
Plate loaded
Bench Press
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
Dumbbell Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f62150fde014c0664aec
Dumbbell
Dumbbell Incline Bench Press
Notes:
Key Points:
  • Lie down on 30-45 degree bench with your elbows flared out at 45 degrees.
  • Extend your elbows out until they're almost straightened.
  • Bend your elbows back down to the start position and repeat.
Common Mistakes:
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.
  • Hips coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Incline Bench Press - Dumbbell muscle groups
Play Button
Cable Chest Press
 sets
 kg
 reps 
 rest
Notes
64071a0746162342a3fa6c89
Cable
Cable Chest Press
Notes:
Key Points:
  • Adjust to shoulder height and grab grips.
  • Push hands until elbows are almost fully extended.
  • Slowly retract in the same motion back to start and repeat.
Common Mistakes:
  • Flaring elbows up to shoulder height.
  • Rocking body to use momentum.
  • Hitting hands together during movement.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Triceps, Shoulders
Cable Chest Press - Cable - D-Handle muscle groups
Play Button
Chest Fly
 sets
 kg
 reps 
 rest
Notes
634a62185cb8ace0e3e92639
Pin loaded
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
Play Button
Inverted Bosu Push Up
 sets
 kg
 reps 
 rest
Notes
65386faaf0530d1b63105685
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
634a62185cb8aceaa4e925c5
634a62185cb8aceaa4e925c5
Bench Press
Bench Press - Plate loaded
3
3
1
3
m 
0
s
 rest
63a2f62150fde014c0664aec
63a2f62150fde014c0664aec
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
64071a0746162342a3fa6c89
64071a0746162342a3fa6c89
Cable Chest Press
Cable Chest Press - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
634a62185cb8ace0e3e92639
634a62185cb8ace0e3e92639
Chest Fly
Chest Fly - Pin loaded - Handles
3
3
1
3
m 
0
s
 rest
65386faaf0530d1b63105685
65386faaf0530d1b63105685
Inverted Bosu Push Up
Inverted Bosu Push Up - Bodyweight
3
3
1
3
m 
0
s
 rest
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