TrainLikeMe

Incline 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

Incline Bench Press - Plate loaded muscle groups

634a62185cb8ac06f7e9264b

Pin loaded

Lat Pull Down

Notes:

Key Points:

Use an overhand grip on the bar with your hands spaced shoulder width apart.
Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
Ensure that you are activating the lats to pull down the weights.

Common Mistakes:

Leaning back to make the exercise easier.
Pulling the bar towards your face instead of middle chest.
Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups

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

644bac605872755aaf14c5cb

Pin loaded

Seated Row

Notes:

Key Points:

Extend your arms to reach the grips.
Pull until your hands are at the front of your chest.
Slowly retract to the start position, without the weights resting.

Common Mistakes:

Leaning back to pull the weights.
Back not being straight, curling over the pad.
Shoulders coming forward too far.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Traps

Latissimus Dorsi, Trapezius

Secondary Muscles

Biceps

Seated Row - Pin loaded - Lever Handles muscle groups

Dumbbell Lateral Raise

63a2f6209ae2b6c58ddb87d6

Dumbbell

Dumbbell Lateral Raise

Notes:

Key Points:

Stand straight holding the weights by your sides.
With arms slightly bent raise your arms laterally up to shoulder height.
Slowly lower down to just before start position and repeat.

Common Mistakes:

Bending from the hips for momentum.
Raising elbows too far above shoulders.
Dropping weights on the way down.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Shoulders

Deltoids

Secondary Muscles

Traps

Dumbbell Lateral Raise - Dumbbell - Standing muscle groups

64071a2d89be0a2d69d4a9c4

Cable

Cable Bicep Curl

Notes:

Key Points:

Use underhand grip at shoulder width.
Curl up until hands are at shoulder height.
Lower until elbows almost fully extended then repeat.

Common Mistakes:

Bending back to pull weight.
Elbows moving up and down too much.
Bringing hands up to your face.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Biceps

Biceps brachii

Secondary Muscles

Cable Bicep Curl - Cable - Short Straight Bar muscle groups

Cable Tricep Extension

64071a2ea1312e1d3545949f

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 - Tricep Rope muscle groups

6433dd6a8b0b8b1a990acf60

Incline Bench Press

Incline Bench Press - Plate loaded

rest

634a62185cb8ac06f7e9264b

[{'exercise_type': 'no equipment', 'exercise_name': 'Pull Up - Bodyweight', 'loading_mechanism': 'Bodyweight', 'exercise_id': '64f716d4e65eb686508eb3ce'}, {'exercise_type': 'progression', 'exercise_name': 'Lat Pull Down - Plate loaded - Hinge Upper', 'loading_mechanism': 'Plate loaded', 'exercise_id': '634a62185cb8ac31e8e9267d'}, {'exercise_type': 'regression', 'exercise_name': 'Lat Pull Down - Pin loaded - Lat Pull Down Bar', 'loading_mechanism': 'Pin loaded', 'exercise_id': '634a62185cb8ac06f7e9264b'}, {'exercise_type': 'similar_equivalent', 'exercise_name': 'Seated Cable Row - Pin loaded - Isolated', 'loading_mechanism': 'Pin loaded', 'exercise_id': '6450fd9465e2490f2e223474'}, {'exercise_type': 'similar_different_mechanism', 'exercise_name': 'Bent Over Row - Barbell', 'loading_mechanism': 'Barbell', 'exercise_id': '65364746aa4e09c88de4b751'}]

Lat Pull Down

Lat Pull Down - Pin loaded - Lat Pull Down Bar

rest

64071a2b47883116c94e9b4c

Cable Chest Fly

Cable Chest Fly - Cable - D-Handle

rest

644bac605872755aaf14c5cb

Seated Row

Seated Row - Pin loaded - Lever Handles

rest

63a2f6209ae2b6c58ddb87d6

Dumbbell Lateral Raise

Dumbbell Lateral Raise - Dumbbell - Standing

rest

64071a2d89be0a2d69d4a9c4

Cable Bicep Curl

Cable Bicep Curl - Cable - Short Straight Bar

rest

64071a2ea1312e1d3545949f

Cable Tricep Extension

Cable Tricep Extension - Cable - Tricep Rope

rest

Thank you! Your submission has been received!

Oops! Something went wrong while submitting the form.

Swap Exercises

UPPER - LACHY

PACKING ON

68ca8f1998d79a5915fc6154

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes: