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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TEsting

Cole Fukin World

TEsting

Cole Fukin World

674a56d4fa66560a938b97e5

634a62185cb8aceaa4e925c5

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

634a62185cb8ac8961e92614

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 - Pin loaded 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

634a62185cb8ac8503e9267e

Assisted Dip

Notes:

Key Points:

Select the weight to assist you, then grip the handles and place on your knees in line with the hands.
Leaning slightly forward, lower yourself until your arms are bent at 90 degrees.
Push back up until your arms are almost fully extended, then repeat.

Common Mistakes:

Being too straight or leaning too far forward.
Hands being positioned in front of the chest.
Having shoulder up instead of retracted back and down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest, Triceps

Pectoralis Major, Triceps brachii

Secondary Muscles

Shoulders

Assisted Dip - Pin loaded - Wide Grip muscle groups

Dumbbell Bench Press

63a2f61f208c7d1a77cd513a

Dumbbell Bench Press

Notes:

Key Points:

Lie down on a flat 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:

Hips coming off of the bench.
Elbows flared at 90 degrees.
Wrists out of line with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Dumbbell Bench Press - Dumbbell muscle groups

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