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P90X Day 1: Chest and Back

Posted Sep 14 2010 6:28am

P90X Chest and Back Day 1 of the P90X included a 52 minute workout of strength training exercises for the chest and back . Since I’m doing these workouts in our condo, I bought a set of resistance bands for the exercises. I found the BodyFit Resistance Fitness Kit of light, medium and heavy resistance bands with a door anchor and two ankle straps at Sports Authority for $24.95. I bought this set because I could add the three resistance bands together to make it even tougher if I become too strong for the heavy resistance band at some point during the program. The P90X brand also sells their version: P90X Resistance Bands Workout Kit. I figure if I grow out of my set, I’ll at least know the program better to buy more expensive and durable equipment if I need it.

After a brief warm-up, we launched into the strength training workout which comprised 6 groupings of chest exercises (a variety of different types of push ups) and back exercises (comprised of pull ups, chin ups, etc.). We went through each group once, and repeated them for a second time, reversing the order – starting with the back exercises instead of the chest exercises. If you didn’t have a pull up / chin up bar, you could use the resistance bands with the door anchor. And, if you didn’t have weights, you could use the resistance bands as well. Here are the groups in detail with the number of repetitions I did for each strength training exercise, what resistance bands I used (for back exercises), how difficult the exercise was and whether or not I liked it:

Group 1:

Muscle Exercise First Set of Repetitions & Bands Used Second Set of Repetitions & Bands Used Overall Impression
Chest Standard Push Ups 16 regular + 13 on knees 9 regular + 15 on knees Not too difficult; Like them in general
Back Wide Front Pull Ups 22 / Heavy Band 20 / Heavy Band + Light Band Not too difficult; Like them in general

Group 2:

Muscle Exercise First Set of Repetitions & Bands Used Second Set of Repetitions & Bands Used Overall Impression
Chest Military Push ups 8 regular + 14 on knees 16 on knees More difficult. These worked more of my triceps than my chest alone.
Back Reverse Grip Chin Ups 26 / Heavy Band 23 / Heavy Band + Light Band Not too difficult; Like them in general

Group 3:

Muscle Exercise First Set of Repetitions & Bands Used Second Set of Repetitions & Bands Used Overall Impression
Chest Wide Fly Push Ups 9 regular + 16 on knees 20 on knees Ok…not too difficult
Back Close Grip Overhand Pull Ups 25 / Heavy Band + Light Band 24 / Heavy Band + Light Band Not too difficult; Like them in general

Group 4:

Muscle Exercise First Set of Repetitions & Bands Used Second Set of Repetitions & Bands Used Overall Impression
Chest Decline Push Ups 9 regular + 7 on knees 9 Much more difficult. Didn’t like these very much.
Back Heavy Pants 18 / Heavy Band + Light Band 14 / Heavy Band + Light Band Not too difficult; Like them in general

Group 5:

Muscle Exercise First Set of Repetitions & Bands Used Second Set of Repetitions & Bands Used Overall Impression
Chest Diamond Push Ups 18 on knees 15 on knees Extremely difficult. I didn’t like these at all
Back Lawnmowers 15 / Heavy Band + Light Band 15 / Heavy Band + Light Band Not too difficult; Like them in general

Group 6:

Muscle Exercise First Set of Repetitions & Bands Used Second Set of Repetitions & Bands Used Overall Impression
Chest Dive Bomber Push Ups 13 on knees 9 on knees Very difficult…and awkward. It was difficult to achieve proper form.
Back Back Flys 22 / Light Band 20 / Light Band Not too difficult; Like them in general

In general, I’m not the biggest fan of the resistance bands and I think that it will take some time to get used to using them so that my form is accurate. Free weights , by far, are easier to use…especially if you are used to strength training with them.  In general, I liked all of the back exercises. I’ve never been the biggest fan of push ups, and so, I wasn’t a huge fan of most of the chest exercises for this workout. I’d much rather do strength training with free weights instead.

I did wake up today (day after) sore in a lot of my chest area. And also, in some of my back muscles. So, I think it is safe to say that the exercises work…

Tune in for the next class of Plyometrics…

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