TRX Standing Roll Out |
Static |
Bodyweight |
Beginner |
TRX |
Core, Chest, Shoulders |
Fly Alternating Lockout |
N/A |
Dumbbell |
Athletic |
None required |
Core, Chest, Legs, Glutes |
Bench Press |
Push |
Bodybuilding |
Intermediate |
Flat Bench, Barbell Bar |
Chest, Shoulders, Arms, Anterior, Triceps |
Dumbbell Military Press: Seated, All On One Arm, Then The Other |
Push |
Dumbbell |
Beginner |
Fat Gripz, Flat Bench, Dumbbells |
Shoulders, Chest, Arms, Upper, Triceps |
Medicine Ball Pushups |
Push |
Bodyweight |
Intermediate |
Medicine Ball |
Chest, Arms, Core, Triceps |
Decline Push-up on Ball |
Push |
Bodyweight |
Athletic |
None required |
Chest, Arms, Core, Upper, Triceps |
Push Ups - Alternating Hand Release on Medicine Ball |
N/A |
Bodyweight |
Athletic |
None required |
Chest, Arms, Triceps, Biceps |
Tricep Dips: Bench, Bodyweight |
Push |
Bodyweight |
Beginner |
Flat Bench |
Arms, Chest, Triceps |
Tricep Dips: Machine |
Push |
Bodybuilding |
Intermediate |
Weight Assisted Dip Machine, Fat Gripz |
Arms, Chest, Shoulders, Triceps, Anterior |
Dumbbell Fly on Ball |
Push |
Dumbbell |
Intermediate |
None required |
Chest, Shoulders, Arms, Anterior |
Frog Tuck Burpees |
Push |
Cardio |
Athletic |
None required |
Legs, Core, Chest, Shoulders, Anterior |
Chest Press |
Push |
Bodybuilding |
Intermediate |
Barbell |
Chest, Arms, Shoulders, Triceps, Anterior |
Chest Press Decline |
Push |
Dumbbell |
Beginner |
Decline Bench, Dumbbells |
Chest, Lower |
Jumping Jack Bosu Burpee |
N/A |
Plyometrics |
Elite |
Bosu Ball |
Chest, Legs, Shoulders |
Incline Bench Press: Machine, Wide-Grip |
Push |
Bodybuilding |
Beginner |
None required |
Chest, Arms, Upper, Triceps |
Spiderman Push-Up |
Push |
Bodyweight |
Intermediate |
None required |
Arms, Chest, Shoulders, Core, Triceps, Anterior, Obliques |
Smith-Machine Shoulder Press |
Push |
Bodybuilding |
Intermediate |
Fat Gripz, Flat Bench, Smith Machine |
Shoulders, Chest, Arms, Upper, Triceps |
Dumbbell Cheer Press: Seated |
Push |
Dumbbell |
Intermediate |
Flat Bench, Dumbbells, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
SS: Spider Man Push-Ups |
Push |
Bodyweight |
Athletic |
None required |
Chest, Shoulders, Arms, Triceps |
Barbell Shoulder Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Chest Press on Bench |
Push |
Dumbbell |
Beginner |
Flat Bench, Dumbbells |
Chest, Arms, Triceps |
Seated Row Machine |
Pull |
Bodybuilding |
Beginner |
None required |
Chest, Shoulders, Arms |
Bosu Tilt |
N/A |
Core |
Athletic |
Bosu Ball |
Core, Back, Chest, Upper |
Flat Bench Press: Dumbbell, Single-Arm, Alternating |
Push |
Dumbbell |
Beginner |
Dumbbells |
Chest, Arms, Lower, Triceps |
Regular Grip Push-up |
Push |
Bodyweight |
Beginner |
None required |
Chest, Arms, Core, Triceps |