CHEST Perform on bench or floor • • • •
Chest Press (arms out wide - palms out – press up) Chest Fly (arms out wide - palms facing each other – lift towards each other) Push-ups (hands out wide – lower body down) Push-ups (stagger same movement two pulses down and two pulses up)
Note: Push-ups can be performed full-body or from bent knees.
ONE ARM ROW
BACK Perform standing with the body leaning forward • One Arm Row (single arm - palm in – lift back) • One Arm Row (single arm - palm out and twist arm in as lifting back) • Dual Bent-Over Row (palms out facing the body – pull back arms) • Upright Row (perform standing up – palms facing body - lead with elbows)
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