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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PUSH - HOME GYM

PUSH - HOME GYM
45 mins

CONFIDENCE BUILDER

68abeba591683356d5d2c302

Play Button
Dumbbell Incline Bench Press
 sets
 kg
 reps 
 rest
Notes
63a2f62150fde014c0664aec
Dumbbell
Dumbbell Incline Bench Press
Notes:
Key Points:
  • Lie down on 30-45 degree 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:
  • Elbows flared at 90 degrees.
  • Wrists out of line with forearms.
  • Hips coming off of the bench.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Chest
Pectoralis Major
Secondary Muscles
Shoulders, Triceps
Dumbbell Incline Bench Press - Dumbbell muscle groups
Play Button
Bench Press
 sets
 kg
 reps 
 rest
Notes
6433aec3f8c0b081a18e0b6e
Smith
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
Play Button
Cable Chest Fly
 sets
 kg
 reps 
 rest
Notes
64071a2b47883116c94e9b4c
Cable
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
Play Button
Lateral Raise
 sets
 kg
 reps 
 rest
Notes
6431254c2100956e1cd91cbc
Pin loaded
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
Play Button
Overhead Tricep Extension
 sets
 kg
 reps 
 rest
Notes
65291cbb0667ceb5ee30b079
Pin loaded
Overhead Tricep Extension
Notes:
Key Points:

  • Sit and grip the handles evenly.

  • Extend elbows until they're almost full straight.

  • Slowly retract to the start position and repeat.

Common Mistakes:

  • Back coming off padding.

  • Flaring elbows out too wide.

  • Using excessive momentum.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Triceps
Triceps brachii
Secondary Muscles
Overhead Tricep Extension - Pin loaded muscle groups
Play Button
Cable Tricep Extension
 sets
 kg
 reps 
 rest
Notes
64071a2d9778d1b994258642
Cable
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
63a2f62150fde014c0664aec
63a2f62150fde014c0664aec
Dumbbell Incline Bench Press
Dumbbell Incline Bench Press - Dumbbell
3
3
1
3
m 
0
s
 rest
6433aec3f8c0b081a18e0b6e
6433aec3f8c0b081a18e0b6e
Bench Press
Bench Press - Smith
3
3
1
3
m 
0
s
 rest
64071a2b47883116c94e9b4c
64071a2b47883116c94e9b4c
Cable Chest Fly
Cable Chest Fly - Cable - D-Handle
3
3
1
3
m 
0
s
 rest
6431254c2100956e1cd91cbc
6431254c2100956e1cd91cbc
Lateral Raise
Lateral Raise - Pin loaded - Standing Multi Flight
3
3
1
3
m 
0
s
 rest
65291cbb0667ceb5ee30b079
65291cbb0667ceb5ee30b079
Overhead Tricep Extension
Overhead Tricep Extension - Pin loaded
3
3
1
3
m 
0
s
 rest
64071a2d9778d1b994258642
64071a2d9778d1b994258642
Cable Tricep Extension
Cable Tricep Extension - Cable - Short Straight Bar
3
3
1
3
m 
0
s
 rest
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