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 all inputs

Testing all inputs

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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

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

63a03fa5ce64bfcba7b1c594

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, Triceps

Push Up - Bodyweight muscle groups

63bfed0b2b851c4805c1818f

Bench Press

Notes:

Key Points:

Lie with you back flat on the bench with the handles in line with your lower chest.
Grip the handles evenly and extend your arms, keeping elbows tucked at approximately 45 degrees.
Slowly lower back down to the start position and repeat.

Common Mistakes:

Fully locking out the arms during repetitions.
Having elbows flare out at 90 degrees.
Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Bench Press - Plate loaded - Horizontal Machine muscle groups

63bfed0b2b851c4805c1818f

Bench Press

Notes:

Key Points:

Lie with you back flat on the bench with the handles in line with your lower chest.
Grip the handles evenly and extend your arms, keeping elbows tucked at approximately 45 degrees.
Slowly lower back down to the start position and repeat.

Common Mistakes:

Fully locking out the arms during repetitions.
Having elbows flare out at 90 degrees.
Using momentum on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders, Triceps

Bench Press - Plate loaded - Horizontal Machine muscle groups

Cable Chest Fly

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Cable Chest Fly

Notes:

Key Points:

Adjust to shoulder height and grab grips.
Push hands in a wide arc until they almost meet.
Slowly retract in the same arc back to start and repeat.

Common Mistakes:

Elbows coming too far behind shoulders.
Pressing instead of using an arc motion.
Swaying body for momentum.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Chest

Pectoralis Major

Secondary Muscles

Shoulders

Cable Chest Fly - Cable - D-Handle muscle groups

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