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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Upper Body Session

Upper Body Session
1 hour

Upper Body Session

677f2255caefab858f75d252

Play Button
Floor Press
 sets
 kg
 reps 
 rest
Notes
6548b65d1b37424f733863b4
Dumbbell
Floor Press
Notes:
Key Points:

  • Lie down on a flat on ground with your elbows flared out at 45 degrees.

  • Extend your elbows out until they're almost straightened.

  • Bend your elbows back down to the floor and repeat.

Common Mistakes:

  • Hips coming off the ground.

  • 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
Triceps, Shoulders
Floor Press - Dumbbell muscle groups
Play Button
Push Up (Incline)
 sets
 kg
 reps 
 rest
Notes
65386fae23b5f1cf9cc80d2d
Bodyweight
Push Up (Incline)
Notes:
Key Points:

  • Place hands just wider than shoulder width in line with the shoulders with hands on a bench.

  • Push through your hands extending your elbows.

  • Bend the elbows lowering yourself until your chest almost touches the bench 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 - Incline muscle groups
Play Button
Inverted Bosu Decline Push Up
 sets
 kg
 reps 
 rest
Notes
65386facafea3b51d50ef64c
Bodyweight
Inverted Bosu Decline Push Up
Notes:
Key Points:
  • Place hands just wider than shoulder width in line with the shoulders with feet on a bench.
  • 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
Triceps, Abs
Inverted Bosu Decline Push Up - Bodyweight muscle groups
6548b65d1b37424f733863b4
6548b65d1b37424f733863b4
Floor Press
Floor Press - Dumbbell
3
3
1
3
m 
0
s
 rest
65386fae23b5f1cf9cc80d2d
65386fae23b5f1cf9cc80d2d
Push Up (Incline)
Push Up - Bodyweight - Incline
3
3
1
3
m 
0
s
 rest
65386facafea3b51d50ef64c
65386facafea3b51d50ef64c
Inverted Bosu Decline Push Up
Inverted Bosu Decline Push Up - Bodyweight
3
3
1
3
m 
0
s
 rest
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