Strength Training

Alternate Training Methods

By STACKPublished On: 2011-07-01

Body Part CHEST	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Bench Press/DB Chest Press	Push-Ups	Chest Throw Against Wall	Toes on Ball Push-Up	Push-Ups Hands In Straps	Chest Press
Incline Press/DB Incline Press	Feet Elevated Push-Ups	Squat Sit – 45 Degree Wall Throw	Pike Push-Up	Feet In Straps Pike Push-Up	45-Degree Incline Press
DB Fly	Wide Grip Push-Up	MB Roll and Switch Hands Push-Up	Two Ball Fly Roll Out	Fly With Hands in Straps	Band Fly – Hands Wide
Decline Press/DB Decline Press	Power Rack Push-Ups on Bar	MB Floor Bounce to Wall	Hands on Ball Push-Up	45-Degree Push-Up Hands in Strap	45-Degree Decline Press
Variations	Changing the angle, hand position and body position changes intensity level.	Change the weight of the medicine ball to increase intensity and work level of exercise.	Changing the location of contact point, e.g., knees to shins or toes, will adjust intensity.	Adjusting the length of the strap will increase or decrease intensity.	Use two-arm press, alternating press or single-arm press.

Body Part LEGS	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Squat/Leg Press	Body Squats	Overhead MB Squat Jumps	Wall Squats	Scorpion Squats	Tubing Squats – Over Shoulders Load
Lunges	Multi-Directional Lunges	Lunge With MB Reaches	Reverse Lunge-Leg on SB	Back Foot in Strap Lunge	Lunge With Resistance Band Around Waist
Hamstring	Bridges	Overhead Good-Mornings	Stability Ball Roll-Ins	Heel in Strap Pull-Ins	Overhead Tube “T” Holds
Quadriceps	Step-Ups	Speed Lunge With MB Hold – Arms Extended	Leg Roll-Ins in Push-Up Position	Push-Up Position Pull-In	Band Pull-Through Lying on Ground
Variations	Adding some type of external load, e.g., holding a DB, will increase intensity.	Change the weight of the medicine ball to increase intensity and work level.	Changing the number of contact points, e.g., from double leg to single leg, will increase intensity.	Adjusting the length of the strap changes the intensity. Using single leg instead of double increases the work.	Using different thickness of band or tubing will increase work and intensity.

Body Part CORE	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Sagittal Plane Front to Back Crunches	Planks	Overhead Throws	Crunch on Stability Ball	Knee Tucks	ABC Band Pulls to Ankle; Right – Middle – Left
Frontal Plane Side-to-Side Side Bends	Side Planks	Side Throws	Ball Lift on Side	Side Plank Feet in Straps	Side-to-Side Band Pulls Standing on Band
Transverse Plane Rotational Twist Sit Ups	Planks With Reach Thru Front and Side	MB Chops and Lifts	Foot Rotations – Hold SB Between Feet	Skiers – Push-Up Position; Side-to-Side Pulls	Straight Arm Band Rotations
Hip Complex/ Lower Back Leg Raises	Glute Extensions and Back Raises	MB on Floor Supermans & Toe-Ups	SB Back Hyper – Ball at Waist	Lay-Outs – Arms Straight, Body Straight	Ankle Band Lateral Walks
Variations	Changing points of contact, e.g., lifting one foot off the ground on plank, adds difficulty.	Change the weight of the medicine ball to increase the intensity and work level.	Changing the position on the SB or changing where SB is held will increase intensity.	Increasing speed (under control) will increase demands and difficulty.	Using different thickness of band or tubing will increase work and intensity.

Body Part SHOULDERS	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Front (Anterior)	Up & Down Push-Up Walks	Overhead MB Slams	SB Front Holds With Contact	“I” Lean Outs	Front Shoulder Band Raise
Side (Medial)	Side Push-Up Walks	One Arm MB Side Slams	Elbows on SB Side Rolls	“Y” Lean Outs	Side Shoulder Band Raise
Back (Posterior)	Bleacher Walks – Up and Down	MB Overhead Wall Throw Repeats	Kneeling Ball Roll Outs	“T” Lean Outs	Back Shoulder Band Pull
Internal (Rotator Cuff)	Forward and Backward Full Extension Inch Worms	(Small Ball) Internal/External Rotation Drill	Water Filled SB Circles/Figure “8’s”/Shakes	Push Thru Holding Strap	Arm at 90 Degrees – Front – Side – Back Pulls
Variations	Adding some type of external load, e.g., a weight vest, changes the intensity.	Change the weight of the medicine ball to increase the intensity and work level.	Changing the contact point on the ball will change difficulty. Adding more water to SB increases load.	Changing body position and lowering the angle to the floor will make exercise harder.	Using different thickness of band or tubing will increase work and intensity.

Body Part BACK	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Upper Back (Outside) Lat Pull Down	Wide Grip Pull-Ups	One Arm Kneeling Bounce Pass off Wall	One Arm Balance With Wide Row	Wide Pulls	Wide Band Pulls
Upper Back (Inside) Low Row	Narrow Grip Pull-Ups	Overhead Front Slams With Repeats	One Arm Balance with Narrow Row	Narrow Pulls	Close Grip Band Pulls
Lower Back Back Hyperextension	Overhead Good Mornings	Over – Under Partner Pass	Side-to-Side Skiers	Foot in Straps: Side-Middle-Side Pull	Overhead Forward Band Pulls
Neck/Trapezius Shrugs	Straight Arm Dip Shoulder Protraction – Retraction	High Pulls to Overhead Throw	Hands on SB Protraction and Retraction	Overhead, Straight Arm Pulls	Tubing Overhead Pulls
Variations	Adding some type of external load, e.g., a weight vest, changes the intensity.	Change the weight of the medicine ball to increase the intensity and work level.	Changing the number of contact points and extending body (make longer) will add difficulty.	Adjusting length of the strap changes intensity. Adding external load, e.g., a weight vest, increases intensity.	Using different thickness of band or tubing will increase work and intensity.

Body Part ARMS	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Biceps DB Curls	Close Grip Pull-Ups	MB With Handle Curls	Partner Curls-Partner resists ball movement	Body Weight Curls	Alternating Band Curls
Triceps Push-Downs	Bench Dips	One Arm Overhead Wall Slams	Hands on SB Close Grip Push-Up	Body Weight Extensions	Over Head Band Press
Forearms Wrist Curls	Up and Down Bar Walk	MB With Handle Rotation Curls	Partner Grabs – Use ½ full SB For keep away	Body Holds With Varied Positions	Wrist Curls
Hand-Grip Strength	Finger Tip Walks in Push-Up Position	Release and Catch With Small MB	Exercises on SB On Finger Tips Push-Up on Fingers	Finger Rolls	Use Device Like Power Web or Handmaster Plus
Variations	Adding some type of external load, e.g., a weight vest, changes the intensity.	Change the weight of the medicine ball to increase the intensity and work level.	Changing the number of contact points, e.g., from double arm to single arm, will increase intensity.	Adjusting the length of the strap changes the intensity.	Using different thickness of band or tubing will increase work and intensity.

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Strength Training

Alternate Training Methods

By STACKPublished On: 2011-07-01

Body Part CHEST	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Bench Press/DB Chest Press	Push-Ups	Chest Throw Against Wall	Toes on Ball Push-Up	Push-Ups Hands In Straps	Chest Press
Incline Press/DB Incline Press	Feet Elevated Push-Ups	Squat Sit – 45 Degree Wall Throw	Pike Push-Up	Feet In Straps Pike Push-Up	45-Degree Incline Press
DB Fly	Wide Grip Push-Up	MB Roll and Switch Hands Push-Up	Two Ball Fly Roll Out	Fly With Hands in Straps	Band Fly – Hands Wide
Decline Press/DB Decline Press	Power Rack Push-Ups on Bar	MB Floor Bounce to Wall	Hands on Ball Push-Up	45-Degree Push-Up Hands in Strap	45-Degree Decline Press
Variations	Changing the angle, hand position and body position changes intensity level.	Change the weight of the medicine ball to increase intensity and work level of exercise.	Changing the location of contact point, e.g., knees to shins or toes, will adjust intensity.	Adjusting the length of the strap will increase or decrease intensity.	Use two-arm press, alternating press or single-arm press.

Body Part LEGS	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Squat/Leg Press	Body Squats	Overhead MB Squat Jumps	Wall Squats	Scorpion Squats	Tubing Squats – Over Shoulders Load
Lunges	Multi-Directional Lunges	Lunge With MB Reaches	Reverse Lunge-Leg on SB	Back Foot in Strap Lunge	Lunge With Resistance Band Around Waist
Hamstring	Bridges	Overhead Good-Mornings	Stability Ball Roll-Ins	Heel in Strap Pull-Ins	Overhead Tube “T” Holds
Quadriceps	Step-Ups	Speed Lunge With MB Hold – Arms Extended	Leg Roll-Ins in Push-Up Position	Push-Up Position Pull-In	Band Pull-Through Lying on Ground
Variations	Adding some type of external load, e.g., holding a DB, will increase intensity.	Change the weight of the medicine ball to increase intensity and work level.	Changing the number of contact points, e.g., from double leg to single leg, will increase intensity.	Adjusting the length of the strap changes the intensity. Using single leg instead of double increases the work.	Using different thickness of band or tubing will increase work and intensity.

Body Part CORE	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Sagittal Plane Front to Back Crunches	Planks	Overhead Throws	Crunch on Stability Ball	Knee Tucks	ABC Band Pulls to Ankle; Right – Middle – Left
Frontal Plane Side-to-Side Side Bends	Side Planks	Side Throws	Ball Lift on Side	Side Plank Feet in Straps	Side-to-Side Band Pulls Standing on Band
Transverse Plane Rotational Twist Sit Ups	Planks With Reach Thru Front and Side	MB Chops and Lifts	Foot Rotations – Hold SB Between Feet	Skiers – Push-Up Position; Side-to-Side Pulls	Straight Arm Band Rotations
Hip Complex/ Lower Back Leg Raises	Glute Extensions and Back Raises	MB on Floor Supermans & Toe-Ups	SB Back Hyper – Ball at Waist	Lay-Outs – Arms Straight, Body Straight	Ankle Band Lateral Walks
Variations	Changing points of contact, e.g., lifting one foot off the ground on plank, adds difficulty.	Change the weight of the medicine ball to increase the intensity and work level.	Changing the position on the SB or changing where SB is held will increase intensity.	Increasing speed (under control) will increase demands and difficulty.	Using different thickness of band or tubing will increase work and intensity.

Body Part SHOULDERS	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Front (Anterior)	Up & Down Push-Up Walks	Overhead MB Slams	SB Front Holds With Contact	“I” Lean Outs	Front Shoulder Band Raise
Side (Medial)	Side Push-Up Walks	One Arm MB Side Slams	Elbows on SB Side Rolls	“Y” Lean Outs	Side Shoulder Band Raise
Back (Posterior)	Bleacher Walks – Up and Down	MB Overhead Wall Throw Repeats	Kneeling Ball Roll Outs	“T” Lean Outs	Back Shoulder Band Pull
Internal (Rotator Cuff)	Forward and Backward Full Extension Inch Worms	(Small Ball) Internal/External Rotation Drill	Water Filled SB Circles/Figure “8’s”/Shakes	Push Thru Holding Strap	Arm at 90 Degrees – Front – Side – Back Pulls
Variations	Adding some type of external load, e.g., a weight vest, changes the intensity.	Change the weight of the medicine ball to increase the intensity and work level.	Changing the contact point on the ball will change difficulty. Adding more water to SB increases load.	Changing body position and lowering the angle to the floor will make exercise harder.	Using different thickness of band or tubing will increase work and intensity.

Body Part BACK	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Upper Back (Outside) Lat Pull Down	Wide Grip Pull-Ups	One Arm Kneeling Bounce Pass off Wall	One Arm Balance With Wide Row	Wide Pulls	Wide Band Pulls
Upper Back (Inside) Low Row	Narrow Grip Pull-Ups	Overhead Front Slams With Repeats	One Arm Balance with Narrow Row	Narrow Pulls	Close Grip Band Pulls
Lower Back Back Hyperextension	Overhead Good Mornings	Over – Under Partner Pass	Side-to-Side Skiers	Foot in Straps: Side-Middle-Side Pull	Overhead Forward Band Pulls
Neck/Trapezius Shrugs	Straight Arm Dip Shoulder Protraction – Retraction	High Pulls to Overhead Throw	Hands on SB Protraction and Retraction	Overhead, Straight Arm Pulls	Tubing Overhead Pulls
Variations	Adding some type of external load, e.g., a weight vest, changes the intensity.	Change the weight of the medicine ball to increase the intensity and work level.	Changing the number of contact points and extending body (make longer) will add difficulty.	Adjusting length of the strap changes intensity. Adding external load, e.g., a weight vest, increases intensity.	Using different thickness of band or tubing will increase work and intensity.

Body Part ARMS	Body Weight	Medicine Ball	Stability Ball	Suspension Training	Bands/Tubing
Biceps DB Curls	Close Grip Pull-Ups	MB With Handle Curls	Partner Curls-Partner resists ball movement	Body Weight Curls	Alternating Band Curls
Triceps Push-Downs	Bench Dips	One Arm Overhead Wall Slams	Hands on SB Close Grip Push-Up	Body Weight Extensions	Over Head Band Press
Forearms Wrist Curls	Up and Down Bar Walk	MB With Handle Rotation Curls	Partner Grabs – Use ½ full SB For keep away	Body Holds With Varied Positions	Wrist Curls
Hand-Grip Strength	Finger Tip Walks in Push-Up Position	Release and Catch With Small MB	Exercises on SB On Finger Tips Push-Up on Fingers	Finger Rolls	Use Device Like Power Web or Handmaster Plus
Variations	Adding some type of external load, e.g., a weight vest, changes the intensity.	Change the weight of the medicine ball to increase the intensity and work level.	Changing the number of contact points, e.g., from double arm to single arm, will increase intensity.	Adjusting the length of the strap changes the intensity.	Using different thickness of band or tubing will increase work and intensity.

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