SS: Spider Man Push-Ups |
Push |
Bodyweight |
Athletic |
None required |
Chest, Shoulders, Arms, Triceps |
Medicine Ball Pushups |
Push |
Bodyweight |
Intermediate |
Medicine Ball |
Chest, Arms, Core, Triceps |
Barbell Shoulder Press: Standing, Split Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Squat Rack, Fat Gripz |
Shoulders, Chest, Arms, Upper, Triceps |
Sledgehammer Tire Strikes |
N/A |
Agility |
Elite |
Sledge Hammer, Tractor Tire |
Arms, Back, Core, Chest, Legs |
Flat dumbell press |
Push |
Dumbbell |
Intermediate |
Flat Bench |
Chest, Arms, Shoulders, Triceps, Posterior |
Push Ups - Alternating Hand Release on Medicine Ball |
N/A |
Bodyweight |
Athletic |
None required |
Chest, Arms, Triceps, Biceps |
Seated Row Machine |
Pull |
Bodybuilding |
Beginner |
None required |
Chest, Shoulders, Arms |
Deep Push Up w Scapula Set |
|
Bodyweight |
Intermediate |
None required |
Chest, Arms, Back, Triceps, Upper |
Bench Dips: Feet On Bench, Body Weight |
Push |
Bodyweight |
Athletic |
Flat Bench, Wooden Plyo Box |
Arms, Chest, Triceps |
Tire Flips |
N/A |
Agility |
Elite |
Tractor Tire |
Legs, Back, Chest, Shoulders, Arms |
Arnold Press: Standing |
Push |
Dumbbell |
Intermediate |
Dumbbells, Fat Gripz |
Shoulders, Arms, Chest, Triceps, Upper |
Frog Tuck Burpees |
Push |
Cardio |
Athletic |
None required |
Legs, Core, Chest, Shoulders, Anterior |
Modified Levitating Butterfly |
|
Core |
Beginner |
Ab Mat, Dumbbells |
Core, Chest |
SB Push Up to I's to Pike to Push Up |
N/A |
Core |
Elite |
Swiss Ball |
Chest, Shoulders, Core, Lower |
Pull-Ups: Pronated Grip |
Pull |
Bodybuilding |
Athletic |
Pull Up Bar Attachment |
Back, Arms, Chest |
Tricep Dips: Bench, Bodyweight |
Push |
Bodyweight |
Beginner |
Flat Bench |
Arms, Chest, Triceps |
TRX Standing Roll Out |
Static |
Bodyweight |
Beginner |
TRX |
Core, Chest, Shoulders |
Plyo Pushup Bosu |
Pull |
Plyometrics |
Elite |
None required |
Core, Arms, Chest, Triceps |
Pullover on SB |
N/A |
Dumbbell |
Intermediate |
Swiss Ball, Dumbbells |
Core, Chest, Obliques, Lower |
Decline Push-up on Ball |
Push |
Bodyweight |
Athletic |
None required |
Chest, Arms, Core, Upper, Triceps |
Pull Throughs (Dynamic Stretching) |
N/A |
Warm Up |
Beginner |
None required |
Shoulders, Chest |
Chest Press Decline |
Push |
Dumbbell |
Beginner |
Decline Bench, Dumbbells |
Chest, Lower |
Tricep Dips: Machine |
Push |
Bodybuilding |
Intermediate |
Weight Assisted Dip Machine, Fat Gripz |
Arms, Chest, Shoulders, Triceps, Anterior |
Swiss Ball Plank |
Static |
Bodyweight |
Intermediate |
Exercise Ball |
Core, Chest |
Levitating Butterfly |
|
Core |
Intermediate |
Ab Mat, Dumbbells |
Core, Chest |