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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Jumps with Dumbbells
Forward Lunge, Squats, Lunge with Reverse Leg Kicks, Side Crunch, Plank Variation
Single Leg Pushups, Handwalk Pushup, Knee to Elbow Pushup
Side Plank
Band Seated Row, Single Leg Glute Bridge, Lunges, Overhead Outward Pushes
Bicycle Variation, Plank Knee to Elbow, Bicycle Crunches, Long Arm Crunches
Pushups, Long Jumps, Lunge Variation, Sumo Squats, Squat Jumps, One Legged Jumps, Reverse Leg Lifts
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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