Tyler Robbins Fitness

Tyler Robbins has his B.Sc. in Biochemistry: Pre-Medical, is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), is certified through USA Weightlifting, and a CrossFit Level 2 Trainer.

P90X Chest and Back

Equipment Needed: 

  1. Chin-Up Bar
  2. Bench or Chair
  3. Weights or Resistance Bands
  4. Chin-Up Assist
  5. Power Stands*
     *optional

Duration: 52:50

List of Exercises (worksheets can be printed here

  1.  Standard Push-Ups
     
    Preparation:
      Lie prone on floor or mat with hands palm down, close to shoulders. Push body up off floor by extending arms while keeping body straight.
     
     Execution:  While keeping body straight, lower body to floor by flexing arms. Then push body back up until arms are fully extended. Repeat. This is a max repetition exercise.
     
     Comment : Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be placed on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.
     
     Primary Muscles:  Pectoralis Major - Sternocostal Part and Abdominal Part.
     
     Secondary Muscles:  Deltoid - Clavicular Part, Triceps Brachii - Lateral, Longus, and Medius.
     
  2. Wide Front Pull-Ups
     
     
    Preparation:  Holding pull-up bar with a wide, overhand grip. 
     
    Execution:  
    Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat. This is a max repetition exercise. 
     
    Comment: 
    Try and prevent body movement during this exercise. There should be no swaying to build momentum. If you are unable to pull your body weight up using your own strength, then consider using an aide such as resistance bands or a chair. To intensify this exercise, add a weight belt, vest, or backpack.
      
    Primary Muscles:  
     Latissimus Dorsi .
     
    Secondary Muscles:  
     Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Levator Scapulae, Trapezius - Ascending Part, Pectoralis Minor.
     
  3. Military Push-Ups 
     
     Preparation:  Lie prone on floor or mat with hands palm down, close to shoulders. Push body up off floor by extending arms while keeping body straight. The difference between a military push-up and a standard push-up, however, is you want to 'hug' your elbows as close to your torso as possible during both the concentric (up) and eccentric (down) movements.
     
     Execution:  While keeping body straight, lower body to floor by flexing arms. Then push body back up until arms are fully extended. Repeat. This is a max repetition exercise.
     
     Comment : Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be placed on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.
     
     Primary Muscles:  Pectoralis Major - Sternocostal Part and Abdominal PartTriceps Brachii - Lateral, Longus, and Medius.
     
     Secondary Muscles:  Deltoid - Clavicular Part.
     
  4. Reverse Grip Chin-Ups 
     
     Preparation:  Holding pull-up bar with a shoulder-wideth, underhand grip (palms facing you).  
     
     
    Execution:  Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat. This is a max repetition exercise. 
     
     
    Comment: Try and prevent body movement during this exercise. There should be no swaying to build momentum. If you are unable to pull your body weight up using your own strength, then consider using an aide such as resistance bands or a chair. To intensify this exercise, add a weight belt, vest, or backpack.
     
     Primary Muscles:   Latissimus DorsiBrachialisBrachioradialisBiceps Brachii
     
     
    Secondary Muscles:   Teres MajorLevator ScapulaeTrapezius - Transverse and Ascending PartPectoralis MinorDeltoid - Posterior Part.
     
  5. Wide Fly Push-Ups
     
     
    Preparation:  Lie prone on floor or mat with hands palm down, slightly wider than shoulders. Push body up off floor by extending arms while keeping body straight.
     
    Execution:  While keeping body straight, lower body to floor by flexing arms. Then push body back up until arms are fully extended. Repeat. This is a max repetition exercise.
     
    Comment : Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be placed on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.
     
     Primary Muscles:  Pectoralis Major - Sternocostal Part and Abdominal Part.
     
    Secondary Muscles:  Deltoid - Clavicular PartTriceps Brachii - Lateral, Longus, and Medius.
     
  6. Close Grip Overhand Pull-Ups 
     
     Preparation:  Holding pull-up bar with a narrow, overhand grip.  
     
     
    Execution:  Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat. This is a max repetition exercise. 
     
     
    Comment: Try and prevent body movement during this exercise. There should be no swaying to build momentum. If you are unable to pull your body weight up using your own strength, then consider using an aide such as resistance bands or a chair. To intensify this exercise, add a weight belt, vest, or backpack.
     
     Primary Muscles:   Latissimus Dorsi, Rhomboids.
     
     Secondary Muscles:   BrachialisBrachioradialisBiceps BrachiiTeres MajorLevator ScapulaeTrapezius - Ascending PartPectoralis Minor.
     
  7. Decline Push-Ups
     
     
    Preparation:  Kneel on floor with bench or elevation behind body. Place hands, palm down, on floor slightly wider than shoulder width. Extend each leg backwards and upwards, placing feet on bench or elevation. Keeping body straight and stiff, extend arms to raise body.
     
     Execution:  Keeping body straight, flex arms to lower upper body. To allow for full descent, pull head back slightly without arching back. Push body back up until arms are fully extended. Repeat. This is a max repetition exercise.
     
     Comment : Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be placed on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.
     
     Primary Muscles:  Pectoralis Major - Clavicular Part.
     
    Secondary Muscles:  Deltoid - Clavicular PartTriceps Brachii - Lateral, Longus, and Medius.
     
  8. Heavy Pants
     
     
    Preparation:  Place weights by your side. Lower your torso by bending at the knees and maintain a straight back. The weights should be at approximately arms length from the shoulder.
     
     Execution:  As the name of the exercise suggests, you want to mimic the action of pulling up your pants by lifting the weights to the side of your torso, keeping your elbows tucked close to your sides.
     
     Comment : In this workout, Tony recommends placing your feet 'staggered', one foot slightly in front of the other. I personally would rather see your feet shoulder-width apart, yet in line with one another. Keep your back flat throughout the exercise. If anything besides your arms move too much during this workout, then you are more than likely lifting too heavy of a weight.
     
    Primary Muscles:  Latissimus Dorsi.
     
    Secondary Muscles:  Brachioradialis, Deltoid - Posterior Part, Trapezius - Transverse Part.
     
  9. Diamond Push-Ups 
     
     Preparation:  Lie prone on floor with hands under shoulders or chest. Index fingers and thumb should be close so that the opening between hands forms a diamond or heart shape. Keeping body and legs straight, push body up off floor by extending arms so body is resting only on hands and toes.
     
     Execution:  Gently lower body to floor by flexing arms. Just before body touches floor, push back up until arms are fully extended. Repeat. This is a max repetition exercise.
     
     Comment : Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be placed on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.
     
     Primary Muscles: Triceps Brachii - Lateral, Longus, and Medius.
     
     Secondary Muscles:  Deltoid - Clavicular PartPectoralis Major - Sternocostal Part and Abdominal Part.
     
  10. Lawnmowers
     
     
    Preparation:  In a lunge stance, have one foot forward, the other behind you. Place weight on both legs to help keep your balance. Also keep your back straight. While working one arm at a time, the other arm is bent at 90 degrees and resting on the same knee. For example, if your left arm is doing the pulling action, then your right arm is bent and helping prop your upper body up on your bent front (right) knee.
     
     Execution:  Grab dumbbell and pull it to your stomach, pulling back your shoulder blade and flexing your elbow. Keep your back straight.
     
    Comment : To get the most out of this exercise, make sure you are squeezing your shoulder blades, focusing on contracting your back muscles. Similar to the heavy pants, however, you do not want your body moving, only the arm and upper back should be doing the pulling action.
     
     Primary Muscles:  Latissimus Dorsi.
     
     Secondary Muscles: Biceps BrachiiTrapezius - Transverse PartRhomboids.
     
  11. Dive Bomber Push-Ups
     
     
    Preparation: Hands and feet are both slightly wider than shoulder width. Starting position should be in downward dog stance.
     
     Execution:  The crown of your head leads the way, as it moves towards the ground. Before your head hits the ground, it begins to 'scoop' forward and then move upwards. This is a very difficult exercise to explain (refer to video below), but think of your entire body trying to squeeze under a fence with only your hands and feet touching the ground.
     
     Comment : Refer to video below for tips/advice.
     
     Primary Muscles:  Pectoralis Major - Sternocostal Part and Abdominal Part.
     
    Secondary Muscles:  Deltoid - Clavicular PartTriceps Brachii - Lateral, Longus, and Medius.
     
  12. Back Flys 
     
     Preparation:  Sit on a very stable chair or exercise bench. Have your dumbbells between your feet and bench or chair.
     
     Execution:  Grab both dumbbells and pull them to either side of your torso. This exercise requires pulling back your shoulder blades and flexing the elbows. Keep your back flat and try not to 'pull' or jerk your lower back to lift more weight.
     
     Comment : Do not use more weight than you can handle on this exercise due to the dangerous position this one puts your lower back in.
     
     Primary Muscles: Latissimus Dorsi.
     
     Secondary Muscles:  Biceps BrachiiTrapezius - Transverse PartRhomboids.