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  • Total Trainer Exercises 21-30
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21. Chest Fly
Glide Board Pulleys: Disengaged          Major Muscles Used: Chest
This exercise is the same as the previous two, but with greater degree of difficulty. Place ball of one foot on bottom edge of Leg Press Board in the centre. Lower heel as far as possible and then extend up as far as you can, and return, with knees bent or straight as required. OPTION: Add the Power Bar & weights but only on the top rung.

22. Pec Press
Glide Board Pulleys: Engaged          Major Muscles Used: Chest, Rib Cage
Grip the Handles with palms facing down. Extend arms back as far as possible and fully open the chest. Push directly forward at shoulder height keeping elbows high as possible.

23. Pullover (Straight Arm)
Glide Board Pulleys: Engaged          Major Muscles Used: Chest, Rib Cage
Extend arms back and pull slightly bent arms over head to touch thighs, and return. This should be performed as one smooth continual movement.


24. Pullover (Bent Arm)
Glide Board Pulleys: Engaged          Major Muscles Used: Chest, Rib Cage
Extend arms back and pull and bend elbows to 900. Keep elbows at this angle and move arms over your body and straighten arms as you go, and return. This should be performed as one smooth continual movement.

25. Pull Up
Glide Board Pulleys: Disengaged          Major Muscles Used: Back, Shoulders
Grasp Pull Up / Press Up Bar with a wide grip and palms facing down. Pull body up until head reaches hand level, and return.

26. Chin Up
Glide Board Pulleys: Disengaged          Major Muscles Used: Front Upper Arm
Grasp Pull Up / Press Bar Handle with a close grip and palms facing up. Pull body up until head reaches hand level and return..

27. Seated Row
Glide Board Pulleys: Disengaged          Major Muscles Used: Mid Back
Grasp Handles with palms facing up keeping elbows close into the sides. Pull Handles towards the body.

28. Reverse Fly
Glide Board Pulleys: Engaged           Major Muscles Used: Mid Back, Shoulders
Grasp Handles with palms facing in. Pull Handles out and back in a slightly upward motion to shoulder level, and return. Keep arms slightly bent throughout movement.

29. Lat Pulldown
Glide Board Pulleys: Engaged with Bench Bar          Major Muscles Used: Chest
Grasp Handles with palms facing out. Pull slightly bent arms out and down to sides and return. Maintain arms parallel to body centreline throughout movement.

30. Upright Row
Glide Board Pulleys: Side Pulleys Engaged          Major Muscles Used: Shoulders, Upper Arms
Kneel on Glide Board next to Pulleys and grasp Handles with palms facing your body. Pull Handles up to shoulder level keeping hands close to the body and elbows pointing out, and return. Keep elbows and hands on the same level throughout the movement and do not raise elbows above shoulder level.
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