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
[[{"exerciseName":"Dumbbell Bench Press","exerciseNotes":"","sets":3,"exercises":[{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"},{"measure":"Lbs","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"63a2f61f208c7d1a77cd513a","workoutExerciseItemID":"63a2f61f208c7d1a77cd513a","workoutExerciseFullName":"Dumbbell Bench Press"}],[{"exerciseName":"Chest Fly","exerciseNotes":"","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Reps","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"634a62185cb8ace0e3e92639","workoutExerciseItemID":"634a62185cb8ace0e3e92639","workoutExerciseFullName":"Chest Fly"}]]

chest

chest

690a6a44fea3d533f817eb76

Play Button
Dumbbell Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f61f208c7d1a77cd513a
Dumbbell
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
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
63a2f61f208c7d1a77cd513a
63a2f61f208c7d1a77cd513a
Dumbbell Bench Press
Dumbbell Bench Press - Dumbbell
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
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