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Increased difficulty:
Try single leg decline pushup – same as decline pushup,
but raise one leg into the air, engage the core, and do pushups.
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 FLEX (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 FLEX
(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 FLEX press:
Grab a pair of dumbbells from the FITBENCH FLEX
(medium/heavy weight). Lie flat on your back on the FITBENCH FLEX, 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.
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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 FLEX press:
Raise the FITBENCH FLEX 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 FLEX. 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.
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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
and down. NOTE: The steeper the incline on the bench, the more difficult it will be.
