Decline Push Ups, Diamond Push Ups, Wide Push Ups, Triceps Dips, Incline Push Ups

Decline Push Ups, Diamond Push Ups, Wide Push Ups, Triceps Dips, Incline Push Ups

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Side Elbow Plank Side Leg Lifts, Twisted Leg Lifts, Long Arm Crunches
Plank Knee to Elbow, Long Arm Vertical Crunches Variation, Side Elbow Plank Crunches Variations
Bulgarian Split Squat, Barbell Box Squat, Reverse Crunch, Dead Bug
Bridge Variation, Plank Walk-Ins, Pushups, Side Plank, Jumps from Lying Position
Pushups, Long Jumps, Lunge Variation, Sumo Squats, Squat Jumps, One Legged Jumps, Reverse Leg Lifts
Step Up with Knee Raise
Single-Leg Row - Right, Single-Leg Row - Left, Seated Row, Concentration Biceps Curl, Standing Chest Press
Description:

1. Place your feet on the bench. Lower your chest to the floor, keeping your back and neck straight. Push into the floor returning to the starting position. 2. Start with a push-up position. Put your hands under your chest and make a diamond shape. Lower yourself to the ground and up again and again. 3. Start in a plank position. Put your hands wider than your shoulders. Face your fingers forward. Lower your body toward the floor. Press into your hands to lift your body back to the starting position. 4. Place your hands on a bench behind you with legs straight on the floor. Lower your body and then lift it. 5. Place your hands on a bench being in a push-up position. Bend your elbows to form a 45-degree angle and lower until your elbows are one level with your back. Return to the starting position and repeat it.

Muscle groups:

Shoulders, Arms, Chest, Abs, Quads, Upper Back, Lower Back, Triceps, Biceps

Equipment:

Bench

Trainer:

Jacob Nelson

Level:

Intermediate

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