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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PUSH

PUSH

45 mins

CONFIDENCE BUILDER

66cfedcf9e235518cae8a6d9

Incline Chest Press (Isolated)

65291d459628d8195b3851fe

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 flared at 90 degrees.
Wrists losing alignment with forearms.
Back losing contact with the padding.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest, Shoulders

Pectoralis Major, Deltoids

Secondary Muscles

Triceps

Incline Chest Press - Pin loaded - Cagey muscle groups

6433aec3f8c0b081a18e0b6e

Bench Press

Notes:

Key Points:

Grip the bar at slightly wider than shoulder width apart.
Start with the arms extended, holding the bar above your mid chest.
Unlock and 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 flared 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 - Smith muscle groups

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Lateral Raise

Notes:

Key Points:

Adjust pivot points to shoulder height and grips to the bottom.
With a slight bend, raise elbows up to shoulder height.
Lower until elbows are near sides, then repeat.

Common Mistakes:

Hinging from the hips to use momentum.
Raising too far past shoulder height.
Elbows being behind the torso.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps

Lateral Raise - Pin loaded - Standing Multi Flight muscle groups

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Skull Crushers

Notes:

Key Points:

Lie flat on a bench, with your arms straight over your shoulders, holding dumbbells.
Bend your elbows until your arms are bent at approximately 90 degrees.
Extend your elbows back to the start position and repeat.

Common Mistakes:

Moving elbows around.
Using excessive momentum.
Rushing repetitions.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Skull Crushers - Dumbbell muscle groups

Cable Tricep Extension

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Cable Tricep Extension

Notes:

Key Points:

Grab the ends of the rope and step backwards.
Bring elbows to sides and at a 45 degree bend.
Extend elbows then return to start position.

Common Mistakes:

Using momentum from torso.
Elbows moving up and down excessively.
Elbows flared out too wide.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Triceps

Triceps brachii

Secondary Muscles

Cable Tricep Extension - Cable - Short Straight Bar muscle groups

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