Pole Push

Today you’ll learn 2 different variations of this exercise, use them both as each one targets slightly different muscles. If it feels too easy, you can increase the intensity by standing farther away from the pole.

Suggested sets and reps 8-15 Reps 2-4 Sets. 3 times per week.

T.M.G. TRICEPS / PECTORALS / ANTERIOR DELTOIDS / ABDOMINALS

NO POLE OPTIONS:

• Dumbbells or ez curl bar – Choose the dumbbells if you have one arm that is stronger than the other. You can also do this one arm at a time with dumbbells. If you don’t have a bench use a fit ball.

• Triceps cable pull – Just like above this exercise targets only the triceps. Use a rope, V handle or single handle. Again this targets the triceps but you’ll need to use your core to stabilize!

• Bent over triceps extension – You can use a rope, ez bar, or single handle attachment.

• ez bar

• Triceps extension machine – This only targets the triceps.

• Chest press with dumbbells – This exercise mimics the pole version with the elbows up and out to the side.

• Seated chest press machine – This exercise mimics the pole version with the elbows up and out to the side.

• Seated chest press weighted machine – This exercise mimics the pole version with the elbows up and out to the side.