Loading ...
Loading ...
Loading ...
3) Single arm slam ball pushup: In plank position, place one hand on slam ball, do a pushup.
Roll the ball over to the other hand while engaging the core, do another pushup – repeat.
4) Slam ball pushup: Place both hands on slam ball, body in plank, engage the core, and do a
pushup.
5) Dumbbell T-pushup: Grab a pair of dumbbells from the FITBENCH (medium/light weight).
Hold dumbbells in hands and get in a plank position. Lower body to the floor, as you push
yourself back up, rotate the right side of your body upward and raise your right arm so it is
straight above your shoulder. Engage your core (your body should look like a “T”). Lower the
dumbbell back down to plank position and repeat, but on the left side.
6) Dumbbell pushup with row: Grab a pair of dumbbells from the FITBENCH (medium/light
weight). Hold dumbbells in hands and get into a plank position. Do a pushup - as you raise
yourself up, row the dumbbell on your right side, raising the dumbbell to your chest. Pause, then
lower the dumbbell back down and repeat the same movement with your left arm.
7) Dumbbell flat FITBENCH press: Grab a pair of dumbbells from the FITBENCH (medium/
heavy weight). Lie flat on your back on the FITBENCH, folding the dumbbells over your chest so
they are nearly touching. Your palms should be facing towards your knees. Lower the
dumbbells to your armpits. Pause, then press the weights back up to the start position with a
steady pace.
•
Increased Difficulty: Try alternating the dumbbell press up. Instead of pressing
both dumbbells up at once, lift one at a time in an alternating fashion. This will
force your body to engage your core to keep balance. You can also try this
exercise with a neutral grip on the dumbbell – which instead of facing palms
toward knees, face palms toward each other and perform the same alternating
exercise.
8) Incline dumbbell FITBENCH press: Raise the FITBENCH top up to 45-degrees (choose
slot position 1, 2, or 3 – the higher you go, the more difficult). Grab a pair of dumbbells
(medium/heavy weight). Lie on your back with your feet on the ground slightly wider than
shoulder-width. Engage your quadriceps and your core to lock your body to the top of the
FITBENCH. Press dumbbells in the up position with your palms facing toward your knees and
dumbbells above shoulders. Lower the dumbbells slowly to your chest, pause, then press the
weights back up to the starting position.
•
Increased difficulty: Try alternating the dumbbells press up (same as above).
Press your right hand up and return to staring, then press your left. Alternating up
FITBENCH LLC | 925 N Genesee Street, Unit 108350, Delafield, WI 53018
FITBENCH.COM
US and International Patent Pending
© 2018 FITBENCH, LLC All Rights Reserved
! 22
Loading ...
Loading ...
Loading ...